3 Execution Push Up

3 Execution Push Up

A 3 Execution Push Up is a great way to provide fresh stimuli for the muscles that would otherwise be very bored with a movement done literally thousands of times over the course of the average training career. Increasing the length of the set while under load commonly known as time under tension has many benefits.

3 Execution Push Up

The increased set duration can help to stimulate more muscle fibers while causing a more favorable hormonal response to training. Our clients have done fantastically well using the 3 Execution Push Up as a finishing movement towards the end of a training session.

More functional core work

keeping the body in proper alignment throughout the set helps core muscles to fire in an intense manner.

10 reps using 3 seconds to go from the top position to the bottom. One second pause at the bottom of the rep with the chest touching the ground. Come up explosively from the bottom position using proper form to the top position for a total of 10 reps.

Strategic pause

Pause at the mid way point of the rep for 15 seconds maintaining tension throughout core. Focus on not letting the core sag down towards the floor.

Finally 10 more reps at a fast pace immediately following the pause to finish the set. Many clients find that they may not be able to complete all ten reps in a row by this time due to accumulated fatigue. Initially aim for five perfect reps during this phase of the set. Rest for twenty seconds and then complete the remaining five reps to complete the set.

Improve each week

By the end of a personalized program 6 week training phase clients should progress from doing 5 reps during the final phase of the set to 10 reps without stopping as goal achievement marker. This may not seem like a huge difference, but it does impact the bottom line when the same improvement is applied to many exercises during the same training session.*

The average gym goer does not improve much from week to week or even during an entire phase of training due to a combination of poor program design, sub optimal recovery of the muscles as well as the nervous system, lack of focus and difficulties with diet leading to a lack of proper fueling for the muscles.