LIFT: ELEVATED PUSH-UPS

FOCUS / PURPOSE: TRICEPS, CHEST, BACK

EQUIPMENT: FLAT BENCH

TECHNIQUE
1. The athlete should begin with his TOES (not his whole foot) on a flat bench.
2. He will descend towards the ground with his elbows tight to his body. There should be minimal space between the elbow and the trunk. That is, the elbows should not point out as they do with a bench press.
3. The athlete should get a complete bend with the elbow before ascending back to the start position.
4. To complete the repetition, be sure to fully lock the arm out.
COACHING POINTS
1. The elbows must remain tight to the body. In football, the tighter the elbows the better off you are. Keep ‘em tight.

ELEVATED PUSH-UPS WORKOUT

1. Base Phase – 3 sets
Week 1: Repetitions for each set – 8, 10, 12
Week 2: Repetitions for each set – 9, 11, 13
Week 3: Repetitions for each set – 10, 12, 14
Week 4: Repetitions for each set – 11, 13, 15

Click here for video showing how to properly perform the elevated push-ups.

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