Are You Up to the Challenge?

Dec 12 / Build Muscle

Filmmakers know 3D is a key to blockbuster success. Now, 3D pushups may be your key to boosting upper-body strength. "This musclemorphosis.com challenge blasts your muscles from three different directions, increasing the demand on each shoulder and eliminating weaknesses," says BJ Gaddour, C.S.C.S., metabolic training expert and owner of StreamFit.com. [[video:34611]] Here's how it works: Assume a pushup position with your arms straight. Your body should form a straight line from your head to your ankles. This is your starting position. Without allowing your lower-back posture to change, ...

Filmmakers know 3D is a key to blockbuster success. Now, 3D pushups may be your key to boosting upper-body strength. "This musclemorphosis.com challenge blasts your muscles from three different directions, increasing the demand on each shoulder and eliminating weaknesses," says BJ Gaddour, C.S.C.S., metabolic training expert and owner of StreamFit.com.

[[video:34611]]

Here's how it works: Assume a pushup position with your arms straight. Your body should form a straight line from your head to your ankles. This is your starting position. Without allowing your lower-back posture to change, pivot your feet to the left so your heels touch the floor. Bend at your elbows and lower the left side of your body until it nearly touches the floor. Pause, and push your body back up. Perform a regular pushup so that your chest nearly touches the floor. Finally, pivot your feet to the right and bend at your elbows and lower the right side of your body until it nearly touches the floor this time. Pause, and push yourself back up. That's 1 set. (Read: A left side pushup, regular pushup, and right side pushup equal one total set.)

Test yourself by doing as many sets as you can in 3 minutes. Rest whenever you want, but keep the clock running the whole time. If that's too difficult, try the modified challenge by elevating your hands on a box or step.

Are you fit enough to beat BJ or Jill? Watch the video above to see them perform the 3D pushup challenge. In 3 minutes, BJ completed 20 sets and Jill finished 10 modified sets. What was your score? (You can get more cool exercises and innovative workouts by signing up for musclemorphosis.com.)

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