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fapling
 
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Pushup question

whatup folk,

i'm trying to do this program and in it the author says
Quote:
1. Your chest must touch the floor with each push-up, and you should push your shoulder blades apart at the top of each rep to engage the woefully disrespected serratus anterior. (Doing your push-ups this way will improve your shoulder health.)
i don't understand what that means, can anyone shed some insight? how do i push the shoulder blades apart at the top of my pushup? i don't really know how i should be pushing or how my body should feel with that.

i can push my shoulder blades together by sort of dipping my chest below my shoulders at the top of the rep, but i don't think that's what i'm supposed to do...

thanks!
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Old 12-22-2009, 09:30 PM fapling is offline  
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fapling
 
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also, does anyone have any advice for the one-legged squat?here (page 2) i'm trying to do the "modified one-legged squat."

I try keeping my torso vertical as it suggests, but i just end up falling backwards. Clearly some muscle(s) are too weak. How can i work up to being able to do this?

thanks again!
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Old 12-22-2009, 10:01 PM fapling is offline  
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s0me0nesmind1
 
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Shot in the dark - but the only feeling of separating my shoulders is somewhat when I flex my chest - which I kind of thought of since it talks about your chest touching Don't quite know though - I assume it just means that your arms aren't crooked and the push-up is done properly?
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Old 12-22-2009, 10:07 PM s0me0nesmind1 is offline  
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coalesce
 
I think it means keep your shoulder blades pinched. Only go up till the point where you're about to unpinch them?

nvm can't read
Old 12-23-2009, 12:06 AM coalesce is offline  
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Mas
 
It means when you're pushing back up you push your shoulders forward and in, so your shoulder blades separate.
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Old 12-23-2009, 05:05 AM Mas is offline  
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alehark
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You push down, touch the floor with your chest. Push up, and sort of cave in your chest at the top so your shoulder blades move apart (making an arch out of your torso, in a way)
Old 12-23-2009, 11:29 AM alehark is offline  
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tenk_immortals
 
Quote:
Originally Posted by fapling View Post
also, does anyone have any advice for the one-legged squat?here (page 2) i'm trying to do the "modified one-legged squat."

I try keeping my torso vertical as it suggests, but i just end up falling backwards. Clearly some muscle(s) are too weak. How can i work up to being able to do this?

thanks again!

i used to do these in martial arts. there is a better method in my opinion. hold the leg in front of you, while keeping it straight. try and grab onto it around the calf to hold on. hold this position while trying to squat. start with a limited range of motion until you can get it right. pro tip: perform the rep very slowly.
Old 12-23-2009, 11:34 AM tenk_immortals is offline  
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#7  

mainbrotha
 
I want to say that the best way that you can push your shoulder blades apart in a push up is to realy incorporate your lats into the lift.

As for one legged squats, I'm lost on those too. I tried to do some earlier and they're nothing short of impossible if you're a beginner.
Old 12-23-2009, 04:06 PM mainbrotha is offline  
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chuckybob
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im not so familiar withmuscle groups, but serratus anterior is on your back, isnt it?

-e- googled, its right near your armpits on the sides of your ribs. so i guess move your shoulder blades which ever way makes you feel it there
Old 12-23-2009, 04:08 PM chuckybob is offline  
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Whizzleteets
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practice single leg squats while standing on a bench first. a flat, non-adjustable bench works best, because it won't wobble. just hang one leg off the bench and squat. it'll be easier than standing on the floor, because you can hold your non-working leg lower, while you figure out your balance issues.

work up to holding your leg straight out in front of you, then try them on the floor.

alternatively, you can do them by squatting down onto the knee of your non-working leg, then coming back up. you won't get nearly as much depth that way, though.
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Old 12-23-2009, 04:27 PM Whizzleteets is offline  
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fapling
 
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tenk & whizzles, thanks i'll give the holding-the-calf/standing on a bench versions a try (slash whizzle rtmft, the second thing you say is what i'm asking a question about)

does anyone know a cheap way to make my iron gym pullup bar into a dip station? i want something to hang from the bar so i can do dips from them, i was thinking ab straps but i think those will probably be mega uncomfortable (volume: 50 dips/day)

anyone have any suggestions here? just want something that won't break / will feel decent in my hands.

thanks guys, way more helpful here than on the other forums i've asked
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Old 12-24-2009, 07:25 PM fapling is offline  
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chuckybob
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have you thought about a belt?
Old 12-24-2009, 07:28 PM chuckybob is offline  
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fapling
 
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like, the belt for my jeans? no way that'd support me, it'd get stretched out/deformed
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Old 12-24-2009, 07:45 PM fapling is offline  
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chuckybob
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i was thinking more like a boy scout/army belt
Old 12-24-2009, 08:49 PM chuckybob is offline  
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fapling
 
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yeah i think i see what you're saying but that looks like it'd cut into my hands pretty bad. and i think i answered this question in my head internally a minute ago and forgot -- whatabout some rings on short straps over the pullup bar?

does anyone have any experience/recommendations for building a pair of rings? i'd actually really like to do that so i can take them back to school with me after break
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Old 12-24-2009, 09:13 PM fapling is offline  
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