Exercises for muscle strength have to involve maximizing the tension on the muscle. If you are looking for a real muscle strength workout then body weight training is a great way to get you used to tensioning the muscles fast. I have included 2 great body weight drills for you here below to take your strength program to the next level. Read and apply.
Body Weight Exercises
1. The One Arm Push Up: A great exercise for you to obtain a true level of strength and overall conditioning while maximizing the resistance of your own body are one arm push ups. This is an exercise that requires a tremendous amount of core strength and a soundly applied technique. In order to perform the one arm push up you must have an understanding of the proper technique. This is done by you getting on the ground into an upright push up position. You will want your feet slightly wider than shoulder width at the base, but no more than this though. From here you will want to lock out your body from your feet all the way to the hand that is on the ground. Especially make sure that you are “locked out” at your knees and hips, particularly the one that is opposite of the hand that you are pushing yourself a up with. At no point should you bend or flex at your hip and knee throughout the push up. Also make sure that your hand is placed properly on the side as if you were doing a traditional 2 arm push up. Actively lower yourself towards the ground while maintaining the rigidity of your body and forcefully breathing throughout the repetition to maintain stability and firmness throughout your core and midsection. This is a great exercise for muscular strength.
2. Plyometric Push Ups: This is a great body weight method of training in order for you to develop superior upper body power and to significantly increase your core strength. To execute this exercise simply get into an upright push up position. Perform a standard push up, however when you ascend up out of the push up make sure to push yourself up with enough force to elevate your hands off of the ground. Now the important thing is for you to maintain the position of your hands so that you can catch yourself to absorb the impact of the landing. As you land simply flex at your elbows to smoothly absorb the impact and to recoil yourself to get ready for the subsequent repetition. If you haven’t already started to implement these effective body weight drills into your own workouts then you are missing out. Remember that most anyone can train hard, but only the best train smart!