hey everyone Daniel Daniel Fitness FAQ s TV today's video I'm going to show you a guaranteed
method to increase the strength your lock out so you can prove your numbers and your dips in
push-ups let's get to it obviously going to be working the exercise in a full range of motion
I've got no doubt you guys already doing that however if you find that you're having issues
on your last few reps gain that final lock out position it's an area that you specifically need
to work on otherwise it's going to hold you back from getting more reps and getting stronger so
two different positions that we should work on depending on which exercise you try and prove so
if you're trying to improve the dip you want to do the top support position now this can be done
on either rings or on a dip bar so if you're going to be doing on rings the intensities may
be a little bit more challenging because of the instability component you've got to control the
Rings so as a result of this you won't need to add much load if any if you knew this exercise
and with this exercise I'd be working three sets of 30 second holds once it gets too easy for you
in that position make the exercise harder we don't want to simply increase the duration up
and up and up because the intensity is not going to be enough especially if we're looking to Train
strength you can increase the difficulty on the rig support a few different ways you can either
increase the length of the straps to increase the instability component a really linear and
objective way of increasing difficulty is to add a bit of weight to the exercise because of
the instability on the Rings you do not need much weight to make the exercise harder so starting out
with +5 kilos and then working your way up from there trying to stay within the three by thirty
second range if you don't have access to a pair of rings which you should everyone should have rings
in my opinion great tool you can always use a dip station because you're using a dip station you can
overload the exercise with a lot more weight so however much weight you're using for your weighted
dips you can use a fair bit more than that because you're just holding you know symmetric
position check the parameters the same three by 30 seconds with added weight that is challenging for
that certain rep range the absolutely critical component of this video is we're training the
lockout position keep your elbows straight at all times and I want you to focus on externally
rotating at the shoulders this is going to give you some good shoulder stability to enhance the
movement that we're trying to do please don't bend the elbows at all your defender purpose of
what we're trying to do drop the intensity if your elbows are saying to bend and work within three by
thirty seconds and an appropriate progression for you as you guys know if you're trying to
get stronger specificity is king so if you want to improve your push-ups you should be working
on the front support position I encourage you guys to do this using gymnastics rings all the
same cues apply you wanna have the elbows straight externally rotating at the shoulders thumbs facing
outwards with absolutely no bends in the elbows at any stage I'd be working this one for slightly
longer duration and the reason for this is because of the inherent difficulty of the exercise it's a
little bit easier than a top support dip position so three steps forty-five to sixty seconds when
it gets too easy on a progression make it more difficult and stay within those parameters so the
first progression would just be a static hold the one after that I'd be adding in a dynamic
component would be arms and then after that you can work on adding weight to the exercise
progressively so that you callenge yourself for that set and whole duration I would throw these
in guys two to three times per week at the end of your upper body training session I can guarantee
you you're going to be flying in terms of locking out on those various exercises just a quick case
study for you guys before we go my brother was having issues with the lockout on his way to
dibs it was plat time for some time we identified that his lockout was the area of weakness so we've
been doing top support drills and she's been blasting through those plateaus a lot stronger
with the lockout position training specificity is huge we don't need to reinvent the wheel we
just need to put in the work where the work is required one last thing before you guys go if
you want to build muscle blood body weight head on over to Fitness FAQ CD and check out the training
programs we've got many testimonials there we're changing thousands of lives helping people build
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your support and I'll see you next week Friday for another video right here on fitness fa Q's