If you’re like me, you think push ups are a great exercise for just about every client. The challenge is often finding the right variation because it’s important to fit the exercise to the client and not vice-versa. Some clients need overload added to regular push ups while other clients may not be able to complete enough push ups for a good training effect.
In this video from 2012 I demonstrated what I called the “triple-threat” push up workout where you do 3 levels of push up in order from the hardest to easiest:
This is great for an advanced exerciser to get an awesome chest burnout, but also shows my 3 different variations when I don’t have any equipment available. Now that I’ve created the NT Loop, I have some new go-to variations that I find myself using to keep my clients progressing as well as a new version of the “triple-threat” sequence.
Loop Assisted Push Up
The NT Loop does a great job providing assistance in this exercise at the bottom of the movement where a push up is the hardest. This is a great variation for those that can’t quite do standard push ups on their own or when you’re trying to rack up a lot of push up volume with a client.
Loop Resisted Push Up
This is the perfect variation to use when your client is fairly strong and you want to overload the push up to increase the challenge. The accommodating resistance of the band has a nice linear curve and the width and softness of the NT Loop makes it more comfortable than a standard super band.
The NT Loop Triple Threat Push Up Sequence
Similar to the original triple threat sequence, this one goes from hardest to easiest variation. The difference is the addition of the way the resistance is regulated with the band. This makes the sequence feel quite different from the bodyweight version. Here’s how to perform it:
- Do Band Resisted Push Ups
- Do Standard Bodyweight Push Ups
- Finish With Band Assisted Push Ups
As far as the reps go, you can either go for max repetitions on all three of set a specific number like 10 and do that many for each exercise.
-Coach Nick
