3X Method – Workout Descriptions

Chest

Pushups (can also kneel while doing these as well)

  • Start by getting down on all fours and placing your hands directly below shoulders with legs extended straight behind you without touching the ground.
  • As you begin, contract abs and make sure to keep back and body as straight as possible for the entire movement.
  • Lower your body slowly towards the ground until your chest just barely touches the ground (or just before it touches).
  • Return to start position by pushing through your chest, shoulders and triceps.

Incline Pushups

  • Start by getting into pushup position with hands resting on bench or elevated surface directly below shoulders with legs extended straight behind you below your body.
  • As you begin contract abs and make sure to keep back and body as straight as possible for the entire movement.
  • Lower your body slowly towards the ground until your chest just barely touches the ground (or just before it touches).
  • Return to start position by pushing through your chest, shoulders and triceps.

Decline Pushup

  • Start by getting down on all fours and placing your hands directly below shoulders with legs extended straight behind you elevated on a bench, staircase or anything that will help achieve that desired position.
  • As you begin contract abs and make sure to keep back and body as straight as possible for the entire movement.
  • Lower your body slowly towards the ground until your chest just barely touches the ground (or just before it touches).
  • Return to start position by pushing through your chest, shoulders and triceps

T-Pushup 

  • Begin movement as you would a traditional push up – arms extended, hands slightly wider than shoulder width on floor; Feet (or knees) on floor.  Bend elbows to lower body toward floor while maintaining a neutral spine.
  • As you extend your arms and are nearing the upper position, raise your right arm in a wide arc. 
  • Continue this movement while also rotating through your hips/trunk (your feet will pivot) so your hips/chest faces the wall and your arm is extended straight out from the left like a “T”.
  • This requires stabilization through the shoulder girdle and spine (like a side plank).  
  • Now reverse the motion, keeping a wide arc on the way down as you return to pushup position. Repeat with the other side.  
  • If this feels too difficult, I’d suggest doing all of your reps on one side then doing a set on the other side. Alternating from side-to-side can be challenging…especially if you’re brand-new to this kind of movement.  

Spiderman Push-ups

  • Start by bracing abs and getting body in straight line from toes to upper body/shoulders
  • Set hands at about shoulder (slightly wider) width on the floor 
  • Then slowly lower yourself till chest is about to touch floor
  • Simultaneously as you lower yourself bring one leg up parallel to the ground up to your elbow and don’t let your knee or foot touch the ground as you do this.
  • Return to original position by pushing through chest, shoulders and triceps and bring your leg back down to ground
  • You will alternate sides
  • Keep body as straight as possible at all times during this exercise. To do this you will want to brace your core section.

Standing Chest Press with Resistance Band

  • Start by securing the band at chest level behind you and standing with your feet together. To have more stable stance you can bring one foot in front of the other in a staggered stance (lunge stance).
  • Hold the band with your hands at chest level and your elbows back.
  • Press the bands out away from your body until your arms are extended.
  • Return to the starting position and repeat for the recommended repetitions.

Stability Ball Push-up

  • Lay with your chest on the stability ball  • Place your hands at the sides of your chest.
  • Place your toes on the floor, legs straight. 
  • Push your body up until your arms are almost straight (do not lock your elbows). 
  • Hold and balance for two seconds. 
  • Slowly return to the starting position and repeat. 

Explosive Pushups

  • Place hands shoulder width apart, with the shoulders lined up with the wrists.
  • Have your body in straight line during movement at all times.
  • Lower the body to where elbows are in 90 degree angle, inhaling on the way down (this will make sure you are able to do all the movements and for proper breathing).
  • As you exhale, explode up, fully extending the arms, lifting the hands off the ground
  • As you come down, go directly into the next explosive push-up 
  • Make sure to keep the core muscles, glutes and legs as tight as possible for entire movement and return to starting position
  • DO NOT lock out your elbows at any point.
  • This is an advanced exercise. If at any time you feel discomfort in your shoulders, arms, or hands, discontinue immediately. If you have an injury this may also not be a good movement to attempt.

      Alligator Crawl         

  • Set hands at about shoulder width (or slightly wider) on the floor
  • Start by bracing abs and getting body in straight line from toes to upper body/shoulders
  • Then slowly lower yourself till chest is about to touch floor
  • Return to original position by pushing through chest, shoulders and triceps and bring your leg back down to ground
  • While keeping abs braced and body straight move left hand about 5 inches above right hand while leaving right hand in place and repositioning feet like in normal pushups side by side. 
  • Hands will be in staggered position, now slowly lower yourself till chest is about to touch floor
  • Return to original position by pushing through chest, shoulders and triceps and bring your leg back down to ground
  • Repeat this process by alternating sides for the number of reps indicated in the workout.

Staggered Pushups

  • Place each of your hands on the ground so that they do not run along the line of your shoulders. Place your left hand below your shoulder and your right hand above. You can also place them narrower or wider than shoulder width apart. Feel free to mix it up.
  • Lower your body like you would with a normal pushup so your chest is about two inches or so off the ground.
  • Explode up and while off ground alternate the positioning of your hands where your left hand is now slightly above your shoulder and your right hand is now slightly below.
  • Make sure to keep your abs braced and body straight without arching your back.
  • Repeat this process for the number of reps indicated in the workout