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The best dumbbell exercises are tough to come up with when you realize just how many options you have to choose from. That said, I did this in a very successful video I made awhile back where I selected the 8 best dumbbell exercises for building muscle and athleticism. If you haven’t seen that then you should really check it out. In the meantime, we are all about progress here and I am looking to raise the bar once again. Here I am going to make those incredibly effective dumbbell exercises even better by putting the science back in strength yet again.One of the most impactful concepts that you can bring with you to the gym is that of the science of strength curves. Did you know, an exercise can have a very different effect on your body depending on whether you perform it with a dumbbell, barbell, bands, cables, etc. In fact, the exact same exercise movement done with a different training tool can be felt in an entirely different way even though the move is the same to a bystander watching you perform it.This is due to the varying strength curves of exercises when done with different pieces of equipment. For instance, when doing a dumbbell curl, the strength curve is such that the exercise starts out rather easy and gets incredibly difficult in the middle of the range of motion (when your elbows are bent to 90 degrees). From here however, the tension once again dissipates and the exercise becomes easy again at the top of the movement. This is because the force of gravity acting down on the dumbbell is now parallel to the moving limb and very little work is being done by the biceps.On the other hand, if you were to perform the same curl but with a band your muscles would experience something very different. The band would become increasingly harder as the hands were lifted further and further. This is because the tension in the band would get more difficult as it was stretched more and more beyond it’s limits. If you applied both a band and the dumbbells in the same movement, you would instantly feel the power of strength curves as you could make the exercise more results producing throughout the mid range and end of the exercise.In this video, I show you how to do exactly that to the original 8 best dumbbell exercises. To recap again those exercises were:Dumbbell curl and pressDumbbell ThrustersFarmers CarriesOne Armed Dumbbell Bench PressCrush Grip Goblet SquatsDumbbell PulloversSwingsThree Point Dumbbell RowEach of these dumbbell exercises can be made better by the inclusion of a band. Using either overlapping strength curves or ones that accentuate the control of the negative portion of the rep, each of these great exercises is made more intense with the addition of a single band.If you are looking for a program that puts these and only the most effective exercises in your workouts, head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and see how much more quickly you can expect to see results from your workouts.For more videos on how to build muscle with dumbbells and the best dumbbell exercises you can do at home or at the gym, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

In order to build bigger arms you need to be sure you are focusing on building bigger triceps. It is said that the triceps occupy two thirds of the arms. Breaking it down even further, the long head of the triceps specifically is responsible for almost two thirds of the size of the triceps. This means that the tricep long head is critical to optimizing the overall size of your arms. In this video, I’m going to show you how to increase the size of the long head of the tricep by targeting it both in the stretch position with heavier weights and in the contracted position with lighter weights. Contrary to what some would advise you, you do not only want to train the triceps in positions of stretch for the long head activation. While this is a good differentiator between the function of the long head vs the lateral and medial heads of the triceps it does nothing to place the muscle in a fully contracted state. In order to fully contract the triceps you will need to get the upper arm into extension behind the body. This is because the long head is attached to the scapula and crosses the shoulder joint (unlike the other two heads of the triceps). Full activation and contraction of the muscle demands that the arm get into extension behind the body at the end of the movement. We can do this with the right selection of exercises. Now the important part of this concept is that while you are able to achieve a full contraction in this state, the strength of that contraction will not by optimal. This is due to something called active insufficiency. When a muscle is fully shortened across all of the joints that it crosses (as the triceps is when you straighten the elbow and extend the shoulder behind the torso), then the force production of that muscle is less. This doesn’t mean that you shouldn’t be trying to include these type of exercises in your training. Again, I am going to argue that they are not only necessary but are needed to compliment the heavier exercises that you are doing to take advantage of the stretch reflex that occurs when doing the triceps movements with your arms over your head. So let’s get a game plan for how you are going to use this information to build bigger arms. First you want to use heavier weights and use exercises for your triceps that will help you to build size by getting your arms over your head. This includes, lying dumbbell triceps extensions, bodyweight tricep extensions, overhead plate extensions and rope pushaways. Each of these movements gets the humerus up and away from the point of attachment of the long head of the triceps on the scapula leading to a stretch on the muscle. The lighter weights can be reserved for the tricep kickbacks, cobra pushups, rowing tricep pushdowns among others. The key here is again to realize that while you may feel strong in the beginning of these exercises your strength will be limited when you approach complete contraction. Plan on using a weight that is going to still allow you to fully contract as you get towards the end range of motion. The combination of these two approaches will not only help you to focus your efforts on the long head of the triceps but to build much bigger arms. Because, as mentioned in the beginning of this video, the majority of tricep arm size comes from the development of this head of the tricep muscle you want to be sure you target it as best you can. If you are looking for a complete program that helps you to build ripped athletic arms while developing an overall athletic physique, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an a

If you are looking to improve your squat, then this video is mandatory viewing. When it comes to squats, there are lots of tips used to help you perform the lift better, safer and with more weight. The problem is, the wrong tip can get you focusing on something that you don’t have much control over and can set you off down the path of compromising elsewhere in the lift and getting hurt. Here I show you the best tip for getting out of the hole and explain why it works so well. Firstly, nothing is more important than the setup of the squat. If your body is out of alignment and the bar is not braced in the appropriate place for you then you are going to struggle on the lift no matter what else you do. The same can be said about your hips. Your hips need to be squared off when initiating the lift in order to ensure symmetrical loading of the legs during the descent. I actually covered this in a previous video that has been helpful to many. You can view that here and it will be linked at the end of this current video. https://www.youtube.com/watch?v=nEQQle9-0NA The key to any good tip is that it solves a problem quickly (on the first time you try it) with minimal focus on the minutia and details that are hard to control once the weight is added to the bar. Similar to a back row, we are often given a tip to extend our arms back behind our torso to ensure a good contraction. That is not necessarily the case. I can pull my arms back but still lack thoracic extension which is going to prevent the full contraction of the back muscles. Instead, the better cue is to stick your chest out while pulling your arms back. This fixes the issue of kyphosis while automatically allowing you to pull your arms into extension behind your torso and get the best back contraction in the process. Because you can actually see your chest and control its movement much easier, it becomes a more practical tip with much more bang for the buck. The same can occur on the squat. First, on the descent, we are told to sit back. This is a tough concept to visualize and feel without some form of objective feedback that ensures you are doing it correctly and enough. The box squat provides you with the biofeedback to know that you now have a target to sit back towards while at the same time giving you a physical cue on when you have reached the appropriate depth. Well, once you get to the bottom of the squat (the hardest portion of the lift) the key is knowing how to get out of it explosively and with maximum stability. Any stability loss here and compromise of your tightened core will lead to a loss of strength and potentially you missing the lift. So, people will tell you to keep a tight core throughout. Once again however, what does that really mean? Are you supposed to just bear down, contract the abs, lean forward? Instead, if you focus on simply initiating the upward movement of the bar by moving your hips and chest at the exact same time you will nail this every time. Because the core connects the hips and chest together, movement of the two simultaneously demands that the core contracts and braces to keep the two in sync. Problem fixed. Ambiguity gone. Squat improved. If you want to lift more weight, get stronger and perform better on every lift you do then you have to start focusing on doing the things that help you to improve at every opportunity. Athletes take every element of their training seriously and leave no room for error. If you are looking to train like an athlete and get more out of every workout you do, head to http://athleanx.com and get the ATHLEAN-X Training Syste

If you want to get big shoulders you have likely used shoulder presses as a staple exercise in your workout. That said, there are many different press variations and choosing the right one can not only help you to build bigger shoulders but keep them safe and healthy at the same time. In this video, I’m breaking down three shoulder press variations to help you decide which is best. We start with one variation that doesn’t even make the cut; the behind the neck barbell press. This exercise is not advisable because of the awkward position it places your shoulder joint. The scapular plane demands that you have your arm angled slightly forward (about 45 degrees from the frontal plane). When you do the behind the neck press you are well out of this plane and causing a great strain on your shoulder capsule in the long run. That said, we do have other variations that are better and that is what we are putting head to head here. The first of these is the seated dumbbell press. Some might think that there is an advantage to not performing this standing since you can keep the legs out of it. Not only is this not the case but as you will see, the legs actually become an advantage in the standing version of the exercise. The bigger issue is that when you start to fatigue you lean back and wind up recruiting the muscles of the upper chest to help you lift the weights. While this wouldn’t normally be a bad thing, it also comes with the side effect of pressing your head into the back of the bench as a counterforce (which can easily lead to a neck strain) and also pins the shoulder blades against the bench which interferes with the normal scapulohumeral rhythm. Any time you disrupt the movement contribution of the shoulder blades to the overhead press you are placing your shoulders in a position to be injured. For this reason we have to scrap this one from consideration as the best option in this iron face off of shoulder presses. We can do either of the standing press variations. The problem with the barbell press however is that the barbell allows you to hide left to right imbalances and weaknesses while at the same time limiting the variety of the movement that can be achieved with a dumbbell. Also, forgetting to narrow up your grip on the overhead barbell press is going to gradually make your elbows drift back out of the scapular plane into the more unhealthy plane of the behind the neck press. Given the dumbbells variability and the drop set capability of the push press option as well as the alternating dumbbell version when fatigue sets in, I would give the crown to the standing dumbbell press. This is the exercise I would do for shoulder presses if I could only do one. That said, a well designed program would incorporate many different variations of a shoulder press and program them at the right time for the right purpose. The ATHLEAN-X Training Systems available at http://athleanx.com do exactly that. By putting the science back in strength, you can be assured of seeing your fastest and best results possible in just the next 90 days. Start paying attention to the details that others don’t and I promise you, you will be shocked at the kind of results you can start seeing from your training again. For more videos on how to get bigger shoulders and the best shoulder exercises for building bigger delts, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Leg day is one of the most hated workout days in the gym. People go so far as to skip it all together because they dread enduring another set of squats, lunges, leg presses or step ups. Don’t let this be you ever again. After watching this video, you are going to know the real reason why you hate leg day and, most importantly, what you need to do to start loving it from now on. Leg training is very polarizing. Ask someone whether they enjoy training their legs and you are going to get a strong response one way or the other. Some will actually look forward to it while the majority will despise it. There is actually a very good reason for why you might be one of those that does not like training their legs. Because doing so is really hard! There are over 50 muscles in the lower body that get trained when you do your leg workouts. The same cannot be said for training biceps. The more muscles that are working the harder the demand placed on you. That said, that isn’t the only reason why you hate leg day. More importantly, if you do not look forward to training your legs then you likely were forced by external forces to start training your legs in a way that exceeded your abilities at an early point in your training. This is a big mistake, but it can be corrected. If you are willing to break it all down and start back at square one, you can rebuild your leg training and build huge legs in the process. This is going to require that you get honest with yourself however. You need to be willing to admit that your squat (while heavy) may not truly be commanded at all points in the range of motion of the exercise. If you are feeling every rep in your joints more than your muscles then you definitely need to re-evaluate your performance of the lift and be willing to make some changes. Either way, when we skip the necessary process of building up to a big squat, we get frustrated and wind up hating leg training. This happens for one of two reasons. The first is, you perform your reps badly and allow the muscles that should be doing the work to escape unworked. This will only limit the gains you see in your legs which will frustrate you and make you start wanting to blame your genetics for your poor progress. It is not your genetics. It is you. You need to be honest with your shortcomings and realize that lifting with a lighter weight may have allowed you to put more of the work in your legs where it should be and you would get better results in the process. The second thing that happens is that you compensate your way through every rep of your leg training and wind up beating up your knees, ankles and hips in the process. This makes leg training physically unbearable and something that you want to avoid at all costs moving forward. Neither of these situations are conducive to you getting bigger legs. So, look at yourself in the mirror and be honest with your current approach to leg training. If you find that either of the above scenarios sounds like something that you are doing too much of right now, do me a favor and back off. Start with much lighter weights than you can supposedly handle and work on perfecting your squat form. From here, gradually add back in the weight and you will be shocked at not just how good your legs feel but how great they start looking in the process. If you are looking for a complete program that puts the science back in leg training to help you build your best legs yet, head to http://athleanx.com and get our ATHLEAN-X Training System. Start building ripped, athletic and powerful legs by training like an athlete. For more leg workout videos and

If you want to build a bigger chest you have to make sure you are avoiding the biggest chest workout mistakes while not forgetting to do the right things. In this video, we are going to cover the 10 commandments of chest training. The shalt and shalt nots of how to make sure every one of your chest workouts is productive and helping you to pack on those pec gains. This is the complete list of chest training tips found in this video: 1. Thou shalt keep traps out of your chest training 2. Thou shalt initiate every contraction from the chest 3. Thou shalt adduct at every opportunity 4. Thou shalt do drop sets 5. Thou shalt do pullovers, yes pullovers! 6. Thou shalt do squeeze ups 7. Thou shalt protect your shoulders 8. Thou shalt do overcoming isometrics for max fiber recruitment 9. Thou shalt face pull for a bigger chest 10. Thou shalt never train chest on Monday Taking from the chest master tip on our channel, you must remember to remove your traps from your chest exercises. Far too often, the traps will engage and shrug the shoulders up prior to doing dips, bench presses or any chest exercise for that matter, and it is taking away from the health of your shoulders and the amount of work the chest can do. It is important that every chest exercise starts with a contraction from the chest muscles and not the shoulders. A lot of this can be controlled by your posture and whether you remember to keep your shoulders back during the exercise. You will see an example of how to apply this to your bench press but it goes for any chest exercise you do. Adduction at the shoulder is one of the main functions of the chest. It is the movement that separates the function of the chest from that of the front delt and must be present if you want to achieve a complete chest contraction. Incorporate exercises at all opportunities that allow you to do this on your reps even if it means using lighter weights. Pullovers are actually not just a back exercise. I will show you how to tweak the exercise so that it really hits the upper chest hard and helps you to build a sculpted set of pecs that stand off your chest from top to bottom. Drop sets are a great way to increase the intensity put forth in your chest workout. Use a single exercise and simply cut the weight in half that you use after taking your heavier set to failure. This will allow you to not just train to failure (with the help of the larger assistive muscles) but then pushing through failure with just the chest doing the rest of the work. Protecting your shoulder joints at all costs should be a primary concern of yours during chest training. You can do this by including some more decline bench press or even turning the flat bench you have into a decline bench by putting a plate under the end of the bench. Either way, avoiding the traditional bench fly in favor of the floor fly is also a great way to prevent collateral damage to your shoulders when trying to build a bigger chest. There are more commandments of chest training to share but they are packed into this one comprehensive video. If you are looking for a complete program that will help you to build a big, ripped athletic chest while training like an athlete head to http://athleanx.com and get the ATHLEAN-X Training System. See how to be explosive and powerful while still building functional muscle in just 90 days with Jeff coaching you every step of the way. For more videos on pushup variations, chest workouts and the best chest exercises for building a bigger chest be sure to subscribe to ou

If you get pain with overhead shoulder presses or any exercises where you have to lift your arms up over your head, then this video is for you. I’m going to show you 4 simple steps to fixing the pain you get in your shoulders during lifting once and for all. It doesn’t matter if you feel a pinch, a grinding, or even a cracking when you lift your arms up, this four step approach is going to help you get the job done. The key to the success of this progression is that it follows a very specific sequence and it addresses the 4 key areas that often contribute most to the problem. These are the rounding of your shoulders and the postural causes of that, the activity or lack of in the rotator cuff muscles, the flexibilty of the lats as well as the mobility of the thoracic spine into extension. All of these must be in place in order to free up the shoudler during overhead movements and help to get rid of the pain that you are feeling in one or both when doing so. First you must start with the postural issues contributing to your problem. We want to get rid of those rounded shoulders. It is not as simple as simply “standing up straight” since you likely would be able to do that more readily if you weren’t being pulled down into that position from your existing muscle tightnesses. I put together a video specifically addressing this that I want you to watch along with this one to make sure you get this first step right. You can find the link to that right here… How to Fix Rounded Shoulders: https://www.youtube.com/watch?v=oLwTC-lAJws Next you have to ensure that you have not only adequate strength of the rotator cuff muscles that pull your shoulder into external rotation but also that you have the mobility of the shoulder to get into external rotation in the first place. Many will do their rotator cuff exercises without really having the mobility into ER that is needed to get your arm there. That said, with the one drill I show you here, you can easily work on increasing the external shoulder rotation mobility that you are going to need to start moving in the direction of pain free shoulder movement. From here, you want to make sure you attack the lat. The lats are often thought of as a “back” muscle but they are almost more importantly a shoulder muscle. This is because one of the key attachment points of the lats is the back of the upper arm. Given the fact that this muscle also travels down and attaches to the spine in both the mid back and lower back as well as the pelvis and the iliac crest via fascia, you quickly see that in order to get your arms fully overhead without issue you need to have great flexibility in the lats. The tissue length and quality both need to be addressed and they can be with this one band and foam roller combo. Be sure to work on the muscle both from the side and straight on as shown. Finally, at this point (and only at this point) should you try and restore your thoracic extension. You can do so however without compromising any of the work you have already done. By doing the movement I show you in step four, you will be able to keep the rotator cuff active, increase the stretch on the lats and get into spinal thoracic extension at the same time. It’s not complicated, you just have to be consistent to be sure you get rid of this pain once and for all. If you find this to be helpful, be sure to leave a comment and let me know. I love to hear from those who use our programs and suggestions to not just get rid of long standing joint pain but more importantly start getting back to feeling like they did years ago when they didn’t have these pains an

If you want to add an inch or more to your arms you need to do more than just biceps curls and triceps pushdowns. In fact, more than just the arm exercises themselves you need to incorporate advanced arm training techniques that will force more growth than ever before. In this video, I’m going to show you 4 ways to add 1 inch to your biceps and triceps. The common theme among all of them is that you are going to have to work hard. The first is focusing on the eccentric portion of an exercise. I’m not just talking about slowing down the negative portion of a repetition. That is something that should be done every time you train. What I’m referring to is a planned eccentric only aspect of your biceps and triceps workouts that allow you to train beyond failure with additional forced reps. I demonstrate how to apply this to a cable squat curl. After reaching concentric muscle failure you squat down with the bar on your thighs and rest your elbows on your legs. From here, allow the ascent from the squat to take your arms for a ride back up to the top. Your elbows should resume yet another rep from the 90 degree position and help you to take the intensity to a whole new level. Mechanical drop sets are another way to push harder than with a traditional set. When you string three biceps exercises together that allow you to keep the reps coming even when fatigue in one has made it feel as if no more are possible, then you have successfully come up with an effective mechanical drop set. Here I demonstrate the standing simultaneous dumbbell curl into the alternating curl into a drag curl. By lessening the demand on the core in the first two exercises and then shortening the moment arm in between the last two, you can keep pushing and gaining. The same thing can be done with the triceps as well. Take a pair of dumbbells and lay down on a bench. Perform a dumbbell triceps extension to failure and immediately let the arms shift forward a bit so you can do the modified french press. Before calling it quits however, you can keep it going by dropping your elbows to your sides and doing close grip bench presses. If you are ready for a real burn you can try the metabolic occlusion method shown for your biceps and triceps. By disrupting the normal blood flow through the limb by “kinking” the hose via a bend of the elbow you will see how to use light weights to build muscle in your arms. Both of these are intense and may not be something you are used to. Build up to them and do them for longer and longer each time. Finally, the overcoming isometric technique is one of the most powerful that you can use and is likely something you have not utilized enough of. Make sure to include enough reps in the different portions of the range of motion to equally build your strength throughout and increase your motor unit recruitment capabilities. Bottom line, is if you want to build bigger triceps and biceps then you have to take advantage of the higher intensity training techniques that the arms provide you. Incorporating even just a few of them will likely help you to add up to an inch or more to your arms in a short period of time. When you are looking for a complete program to take your total body gains to a whole new level, head to http://athleanx.com and get the ATHLEAN-X Training System. For more workouts to get bigger arms and biceps workouts and triceps workouts for big arms, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Stretching, when done the right way at the wrong time can absolutely be killing your gains. The issue is that many people do not know the difference between active and static stretching and the impact that doing one over the other before your workout can be having on your strength and ultimately your size gains. In this video, I’m going to show you why you should not do static stretching that you hold for any length of time before you train if you want to get maximum muscle growth and strength. The issue boils down to neural efficiency. When you perform any movement, it doesn’t matter if it is something you would define as an exercise, your body has a stored pattern for accomplishing it. It does this in order to create movement efficiency. If I drop a pen on the ground and I bend to pick it up, your body doesn’t have to think about every single joint component of motion that is needed to get you down to the ground. Instead, it thinks of the “squat” movement in general and is able to instantly help you down to the floor without wasting any time. When you perform static stretching of muscles that are going to be trained in your workout that day, you are negatively interfering with your stored engrams or motor patterns. While increasing flexibility and the length of a muscle can be a very good thing long term, doing stretches just prior to your workout that temporarily do this can have this associated downside that winds up costing you gains from your workouts. The length tension relationship between muscles is something that you have that is unique to you and different from one muscle to the next. While not all length tension relationships are optimal, it is still what your body is used to and what is being used by it when calling on the stored motor pattern when performing a movement. Static or passive stretching before a workout will temporarily disrupt these patterns by affecting the actin and myosin cross bridging. If you were going to use this method of warming up for a workout, you would then have to spend a significant amount of time prior to starting your training just to attempt to re-integrate the movements to better match up to the engrams stored for that movement pattern or exercise. In this case, I would suggest doing two or three light sets of each of the exercises you were going to do in that workout after completing the static stretching routine. This could add at least a half an hour to your workout when you account for the stretching and the re-integration. There is a better way. You can instead opt to perform active or dynamic stretching for the muscles that are going to be involved in the exercises you are about to perform that day. These are movement stretches that take your joints actively into new ranges without ever holding for any length of time. The disruption to the muscles is greatly minimized and your ability to feel loose and perform at a high level is maintained. That said, static stretching is still vital and has a place in your routine. The best thing to do is do your stretches for the muscles that you worked that day, later on at night before you go to bed. When you sleep, your body heals itself and the muscles that were trained tend to heal a bit shorter. You can lessen this shortening effect by performing the static stretches just before laying down. When you wake up the next morning you should not only feel more loose but you will likely have less muscle soreness as well. If you are looking for a program that puts the science back in not just stretching but everything you do in your workout, head to http://athleanx.com and get the ATHLEAN-X T

If you want to increase your pushups by up to 30 percent right now, then you have to watch what I am going to show you in this video. In order to do more pushups you have to understand that just like any other exercise, they require you to approach them as an athlete would. This means, you have to have an appreciation not just for the arms and chest that seem to be doing all the work but the legs and lower body that is allowing them to be maximally efficient in the first place. The concept can be introduced best by presenting you an analogy. If you wanted to swing a sledge hammer as hard as possible, would you attempt it while standing on solid cement ground or while standing on a balance board? Likely, you answered the first. The reason is, your body is a kinetic chain and ignoring this can be costly when it comes to the generation of maximum power and force. Power generation starts at the ground if your feet are in contact with it. It doesn’t matter if you are doing this while standing up or while horizontal to the ground as you are in a pushup. As soon as your feet make contact with your ground, their participation as stabilizers to what is going on above them is crucial. If you want to preserve the force that you generate above as much as possible then you are going to have to figure out a way to stabilize from the bottom up. When it comes to a pushup, the energy leaks start occurring the minute you forget about the role of the lower body and core in the exercise. If you simply think about the arms and chest then you are destroying your ability to do as many reps of the pushup as you are capable of. In fact, if you make the corrections that I’m showing you here, you may see up to a 30 percent increase in the number of pushups that you can do in a single set starting with your next one. This is the same concept by the way as attempting to carry someone. If their body is rigid, it is much easier to lift them with far less effort and move them where you want them to go. When they are loose (dead weight) it becomes much harder to lift them. The same applies to your own bodyweight when attempting to lift it during a pushup. To plug the energy leaks as much as possible you want to start down at the ankles. Lock your ankles into a 90 degree angle. You cannot allow them to bounce during the exercise. If your ankles are rocking or bouncing because they are loose then you are losing force that could be directed through your arms into the ground. Next, you want to focus on the knees. Straighten them out as hard as possible by contracting the quads and squeezing the glutes. This not only tightens up the legs from the front but from the back as well as you co-contract the muscles influencing the hip joints too. The last key is to make sure you tighten up the abs. This entire tightening effect from the chest down will provide your arms a stable platform from which to push from just as would happen when attempting to swing that sledgehammer with maximum force from a solid surface. You will instantly see an increase in the number of pushups that you can perform. Some have reported up to a 30% increase in the amount of push ups that they can do in a single set just by plugging these energy leaks. The key from here is to not just do this but also incorporate the second tip I share here towards doing up to 100 pushups in a single set. As I always say, repetition begets repetition. As soon as you are done doing as many pushups as you can in a single set, prop yourself up into an incline pushup by putting your hands onto the back of a couch or piece of furniture and keep repping out. Th