push ups revlation

[THESUPERBEAST]

I have come to a revaltion and have amped up my push up effiancy I was partial to partial push ups for a long while as my standard way of doing them and most effective. but after taliking with a good friend who is also a fitness buff and does a lot of push ups we got to talking about full range reps and how that is the only way he performs them chest to the ground and near lockout. I got to telling him about partials in the top and bottom range and he agreed and could see how they could be affective he is a opened minded guy. but the reason that I like partials is that i could do them fast and furious like a machine gun. But he opened my eyes to a way i used to do them and have forgotten how much more effective they can be. basically to get full benefiet I have combined the best of both worlds. speed and full range for maxium benifiets and the great thing is im getting better pumps and my reps are about the same. partials are good but im thinking full range has most benfiets and you can do them fast.

[Nathan]

Hey SuperBeast,

I am tracking with ya. I have found when I do full range or even extended/Atlas push-ups I get a better pump and I feel like I get a better workout overall. So I personally like to use a full range of motion on all of the exercises I do. Because I feel like I am working all of the muscles to a fuller extent. Anyway great post and All the best.

---Nathan Clay

[JoeJustice]

Here's a thought, what about 21s? This is an old technique and when I saw this post and thought it might be a good training modality to try for push-ups, and pull-ups if you have the strength.

21s are most often associated with barbell curls but they can be used for any exercise. You do 7 partial reps in the bottom range of motion, 7 reps in the top range of motion and then finally 7 reps in the full range of motion. 7+7+7 = 21, get it? :wink: But you do them all as one set.

Hope I explained that well enough. I think I might try this out tonight with my push-ups

-Joe

[blackbelt]

Joe,

Your explanation of 21’s is right on. I can’t think of a better way of explaining them.

[Nathan]

Here's a thought, what about 21s?

Hey Joe,

I have done these on the Power Ts with my feet elevated and it is pretty intense.


---Nathan Clay

[Hank_Z]

Nathan - You're an animal! Keep goin'!

--Hank

[THESUPERBEAST]

thanks for all the input, 21s sound like a very through workout it will defiantly cover all the bases. yep nate we are right on with the full range they should defiantly take prescedence over partials or half reps. albeit one cannot perform full range or for variety but not exclusivley in my opinion. I speak from personal experience going from exclusivly partials for about six months to full range i felt a more complete muscular contraction and extension and pump and just more complete like ive been missing a integral piece of the puzzle. and thanks joe 21s could be a great protocol all on its own.

[Viking Dan]

One should note that if you are going to break an exercise into halves or thirds, work from your weakest range to strongest.

There's also 1 1/4 reps where you do the rep to lockout, come back to halfway, lockout, do a full rep.

[THESUPERBEAST]

seems logical, good point