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GUIDE TO BODYWEIGHT‎‎ STRENGTH‎ TRAINING‎‎ 2.0 - Amazon, Google Play and Kobo

“GUIDE TO BODYWEIGHT‎‎ STRENGTH‎ TRAINING‎‎ 2.0 - 1 rep max based bodyweight strength training” is available now at Amazon, Google Play and Kobo.  Get it! Amazon Google Play Kobo What's new: • Updated training tool with some visual upgrades • New alternative exercises you can use for progression and some exercises were removed • Three approaches to get your first pullup • Ring training is included in the training tool for dips and push-ups for those who like to train with rings. Also progression to full ring dip with rings only if you don’t have parallel bars available. • Improved exercise and video library • More content. More detailed chapter on dieting for fat loss, muscle gain and maintaining. • About 50% more content compared to the previous version. • Updated units to support both lbs/kg and cm/inch units in the book. So you don’t have to convert numbers on your own based on your preferred unit of measurement. You will get the following tools: • Training tool which you can us...
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Ring push-up progression

Before attempting push-ups on the rings a good basic pushing strength level is needed. You need to reach 10 push-ups with good form in order to be able to enjoy training with ring push-ups. Without sufficient basic pushing strength the ring push-ups will feel overwhelming due to the required stability. Even if this progression lists only a few steps it actually has multiple steps as you progress gradually towards the next level of difficulty. You need to increase the difficulty step by step by lowering the rings or moving towards the anchor point depending how you set this up. You can work directly below the anchor point or set the rings low and lean away from the anchor point. It's up to you.


1. Incline Ring push-up

https://www.youtube.com/watch?v=sHPskHJj6_A

 Pre-requirement:  10 Push-ups to get 6 reps

Start with the incline ring push-up. Find a position where you can do at least 6 good quality reps. Build up to 12 reps before increasing difficulty by lowering the rings or by moving your feet back.


2. Ring Push-up

https://www.youtube.com/watch?v=FRiiZRhapeU

Basic ring push-up with rings lowered close to the floor. This is the hardest position of the basic ring push-up form. Build up to 12 reps before attempting to add weight, attempting more difficult progressions (bulgarian ring push-up or archer ring push-up) or lifting your feet up.


3. Decline or weighted ring push-up

With a weight vest

https://www.youtube.com/watch?v=M3jXeKOhfVQ

With a dip belt

https://www.youtube.com/watch?v=4YJOgm6gSyo

Some people like to use a dip belt to load this exercise but it requires higher elevation since the dip belt has to have enough space below the body. This increases the injury risk since you can accidentally overextend your joints in the bottom position if you train close to failure. So keep safety in mind if you choose to do the dip belt variation. A weight vest and a weighted backpack work for lower weights but they are not very suitable for higher loads since they tend to restrict the movement of the shoulder blades. Other harder variations that don’t use external weights are bulgarian push-up or the archer push-up. You can progress towards the full bulgarian ring push-up or archer push-up gradually by using a narrower stance in the beginning and increase the grip width as you get stronger.


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