I feel bad that I haven’t given a synopsis of the phase 2 px90 workouts, so I’ve decided to come back and write about each of my px90 workouts this week. Today is Chest, Shoulders and Triceps.
You start off with slow motion pushups which suck if you are used to doing pushups with speed on your side, like me. The other crappy thing is that the timer is for 2 and half minutes, that’s a really long time if you are doing pushups at a slow pace. Don’t feel bad if you can’t go the whole time, I couldn’t. After that you do in and out shoulder flys as well as chair dips. Nothing new there. So the idea here is 1 chest, shoulder and tricep exercise.
The next chest exercise is another new type of pushup, the plange pushup. Think of a standard pushup and now rotate your hands 90 degrees out so that your fingers point perpendicular to your body. The next exercise, Pike Press, was very difficult for me. I assume this is a shoulder exercise but I felt like I was using my upper chest, so perhaps I was doing it wrong. Imagine a standard pushup, now move your butt up so your upper body and lower body form a 90 degree angle; your butt is up towards the sky. Now do a pushup towards your head. Side tri raise is next on the agenda, this is nothing new either if you’ve been doing the bonus round of shoulders and arms.
Get yourself a paper plate or one of those plastic things you use for sliding heavy furniture across the floor with cause floor flys is next. If you can’t find either of those don’t worry, you don’t really need it. Get into the standard pushup pose. Put one hand on the plate and the other on the floor. With the plate hand move your hand out and do a pushup at the same time, so as you are at your lowest point you are in a wide pushup. After three of these going in one direction switch the hand your plate is under and go the other way. These are pretty nasty but very nice. Scare crows: Get yourself some weight, nothing too heavy. With elbows bent hold your arms parallel to the ground, forearms pointed towards the sky. Now rotate your shoulder and elbow so your forearms are pointed toward the ground. You’ve just completed one scarecrow. Overhead tricep raises finish off this cycle.
Two Twitch Speed pushups. 4 fast then 3 slow standard pushups. The 4 fast ones are a problem it was the 3 slow ones that killed me. Get ready for Y press. Basically a standard shoulder press. Next is lying tricep extension, nothing new here.
First Waterbreak for this px90 workout, boy do you need it.
Round 2 of this starts with side to side pushups. How do I explain these. Wide feet and standard arms do a pushup. Now bring hands together and feet together while moving to the right, then continue moving to the right to put yourself back into the wide feet / standard arm configuration. Do a pushup. Now move back to the left, feet and hands together, than wide. Do another pushup. Sorry if this doesn’t paint a mental picture. I’m tired and want to shower. I just did my px90 workout and didn’t realize I was going to end up writing a book from all of these workout notes. Actually let me pause here so I can eat and shower. I’ll try to finish this up later tonight.
I have to say this is definitely a nice px90 workout as it changes all the chest exercises. I guess this is the muscle confusion aspect of the px90.
Summary of px90: Change is good
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Can someone post a link if they have anything electronic for this program? If not, im very surprised there’s nothing out there like it yet! How else are we supposed to take this workout to our gym! Afterall, you and me and everyone else in America who worksout has a membership somewhere in town…might as well get my moneys worth you know?
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For chest exercises the bench press is overrated. Dumbbell presses are far more effective in building muscle. Flat, incline or decline. Add dumbbell flies and dipping and you have a simple, yet very effictive, total chest workout. I can recommend the following article
http://www.tmuscle.com/free_online_article/sports_body_training_performance/building_a_bodybuilder_chest
Good luck,
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