Most people don’t realise the benefits of bodyweight training because in every magazine you see, there are Giants in the gym hitting weights. Any type of training has a regression and progression to every exercise. For example a regression for hanging leg lifts is performing a standard plank. The progression would be performing the movement as an L Sit. Another example would be a bench press. Many people can’t do a conventional bench press because of existing shoulder issues, their form is bad or they just don’t have access to the equipment. Push-ups are a great alternative. Not only can you perform push-ups with various hand positions but you can also do them from an elevated surface extending the range of motion for the shoulders and engage more muscle fibres.
1. No gym fees. Free of Charge
2. Versatile, many different variations
3. Can be done anywhere
4. Improves functional movement
5. Improves strength
6. Improves reactive strength
My favourite body weight movements are dips, pull-ups, push-ups, walking lunges and squats. Don't get me wrong I love the Dumbbells but I also love hanging from things. Thus I've incorporated both movements into my training. I feel I maximise my strength by using both powerlifting techniques such as squatting and deadlifting as well as pull-ups and different variations of dips.
I feel where most people get it wrong is when they attach themselves to a specific training methodology (ideology) is there a metaphor for life here? I love being creative in the gym, as long as it suits your skill set and goals my philosophy is go for it. Being restricted to the same 5X5 strength format can be extremely monotonous as well as demotivating.
I'm not saying to never lift weights, all I'm saying is doing a pull-up can have equal or more benefits than doing a lat pull down. So the next time you're attempting your 1RM on your Bench Press I say hold off until you can do 100 push-ups without stopping. I feel that's more impressive anyway. Get back on the bars!
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