How to Build Muscle After 50

And Get Strong at Any Age

Build Muscle After 50

The Upper Body Push

The Push

One of the 5 Human Movements

Build Muscle After 50

PushPull

HingeSquatCarry

How to Push

Build Muscle After 50

Vertically as in the Overhead Pressand

Horizontally as in the Bench Pressor the good old Push Up

This presentation will cover the Push Up

Why Push Ups?

Build Muscle After 50

●Anybody Can Do Them (I Think)●Build Your Chest, Shoulders & Triceps●And Stabilize Your Core To Boot!

The Set Up

Build Muscle After 50

●Hands About Shoulder Width Apart●Shoulders Directly Above Your Hands●Back Flat and Straight●Head & Neck in Neutral Position●Elbows Tucked In To Your Sides●Chest & Chin Close to the Ground at the Bottom

Common Mistakes

Build Muscle After 50

The Bent Back●Butt in the Air, Sway Back or Hunched ShouldersThe Problem●You're Too Weak, Particularly Your CoreThe Solution●Get Stronger with Push Ups and Planks. Just do them often and focus on form over reps.

Common Mistakes

Build Muscle After 50

Flaring Your Elbows, Not Keeping Them Close to Your SidesThe Problem-Weak TricepsThe Solution●Get your reps in to build strength & try some negative reps. Start at the top and lower yourself slowly.

Common Mistakes

Build Muscle After 50

The Ubiquitous Partial RepThe Problem-Yes, You Are Too WeakThe Solution●Always do full reps. Try some bottom half movements to build your chest muscles. Go from the floor to mid-way up and then back down. Repeat.

The Progression

Build Muscle After 50

●Standing Wall Push Up●Incline Push Up with Hands on a Bench●Standard Push●Decline Push Up with Feet on a Bench●Hands on a Block for a Deeper Stretch●Numerous Advanced Variations (see the blog post)

Get the Workout

Build Muscle After 50

Get the Workout as a pdf for FREE

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