Pump Up Your Muscles
If you ditched the pushup for the bench press long ago, you may want to include it in your exercise arsenal again. The pushup activates your core, your pecs, your lats, and just about every other muscle in your upper body. That makes it one of the most beneficial and efficient movements you can do. But if you think you're too strong for the standard pushup, try the BOSU Release Pushup Challenge, created by Todd Durkin, C.S.C.S., author of musclemorphosis.com.
The BOSU ball adds an element of instability, forcing your core and shoulder muscles to work even harder. Plus, releasing your grip and touching your hands ensures that you push up from the lowest point of the movement. This helps eliminates weaknesses and increases strength throughout the entire exercise.
Here's how it works: Place a BOSU ball dome down on the floor. Grab the sides with your hands and assume a pushup position. This is the starting position. Keep your body rigid, in a straight line from your ankles to your head, and lower it as a single unit until your chest touches the BOSU. Then release your grip and bring your arms straight in front of your head until your hands touch. Bring them back to the BOSU ball and quickly push up to the starting position. That's 1 rep. Do as many reps as you can with perfect form in one minute.
Ready to try it? Watch the video above to see Durkin perform the BOSU Release Pushup Challenge. He completed 30 reps in one minute. What was your score? Let us know in the comments below.