For example, lets take the push up. You start off in the normal push up position and drop yourself down until your nose touches the floor. You then push back up to starting position.
Yep, pretty simple right? I have always been a big fan of the push up but there is a major problem with the exercise. It only works the chest muscle group from one plane!
When you work a muscle in only one plane you limit the growth that you can achieve.
Think about this. Why do body builders have several different exercises for one muscle? They might do preacher curls, concentration curls, cable curls & incline curls for just their biceps alone. The reason they do this is because the muscle needs to be hit from every possible angle or plane.
So why do body weight exercise folks miss this concept?
I’m not sure but I’m here to share with you an exercise that will work your chest muscle group (along with your back, triceps and shoulders) from more than one plane.
Why You Are Limiting Yourself And You Don’t Even Know It
There are two ways of tearing the muscle tissue for a certain muscle group. And you should be doing both. You can use volume and you can use angles (planes). When you use volume you are tearing muscle tissue during each set. In my Overload program we do 8 total sets because you need high volume in order to build muscle mass. This is targeting the same plane of the muscle but fatiguing it over and over again in order to cause muscle tearing. This is the first method.
The second method is the concept we are talking about here… angles. I talk a lot about this concept here. Essentially we need to target the muscle from different angles in order to maximize the benefit of our routine.
Many people crank out a bunch of push ups and call it good. The people that do that will never grow in size because they are not following the principles of volume (multiple sets) or planes (multiple angles).
How To Work The Chest From Multiple Planes With The Around The World Push Up Routine
Below you will find my solution for targeting the chest from multiple planes. Its a challenging and quick routine that will leave your chest wiped out. In the video I only go through 2 sets for the sake of keeping your interest. When you actually perform the routine try to do at least 4 sets total.
There are two exercises that are incorporated into the video, the Horizontal Around the World Push Up and the Vertical Around the World Push Up. When these two exercises are combined they make for an absolute killer exercise combo.
Working your muscle from one plane is like relying on only one food group for your nutrition.
It doesn’t work.
The muscle needs to be worked from multiple angles and in a variety of ways in order to grow.