🏋️ push-up variations to unlock big gains

Today’s BarBend Newsletter is presented by MetPro. To learn how MetPro’s personalized nutrition and fitness plans can help you reach your physique and fitness goals, head here.

Here’s what we’ve got on tap today:

• Ten variations of the push-up to shake up your training days.

• Settling the great elliptical vs. treadmill debate.

• Watch CrossFit star Justin Medeiros team up with World’s Strongest Man winner Mitchell Hooper for a pre-Games workout.

Training Tips

Push-Up Change Up

Chances are you first learned how to do push-ups in grade school gym class, and they’ve been a staple of your training routine ever since. But contrary to popular belief, there is more than meets the eye to a bog standard push-up with square shoulders and a full range of motion.

We’re here to “subvert” this classic move, so to speak, by highlighting 10 push-up variations that you can — and should — add to your repertoire.

From decline and clapping push-ups, to the unpredictable “chaos” alternative, there’s something here for everyone.

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Showdown

Ellipticals vs. Treadmills

Treadmills and ellipticals are some of the most popular ways to boost your cardio game, whether you love ‘em or loathe ‘em. But you’ve probably wondered this question before: Which one of these machines is better?

At the end of the day, the answer comes down to your individual body, needs, fitness goals, and preference. But there are ways to find those answers, so we attempted to solve this debate by putting both cardio machines under the microscope in the article below. Best of all, once you have your answer, we threw in a few sample workouts to help you get started.

CrossFit

Pre-Games Crossover

Next week, Justin Medeiros will vie for CrossFit Games history. Should the reigning two-time Fittest Man on Earth® prevail again, he will become just the fourth-ever Individual athlete to record a “three-peat.”

But before Medeiros embarks on a journey toward history, he decided to brush up on his strongman skills with a professional. And there’s arguably no one better on the planet to do that with than Mitchell Hooper, the current World’s Strongest Man.

Hooper put Medeiros through the wringer by beginning the workout with log presses before the duo settled into more CrossFit-style moves like the clean and jerk and assault bike. This was one strength meeting of the minds no one should miss.

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Everything Else

A Gym Owner’s Journey

• On the latest edition of the BarBend Podcast, gym owner Zachary Bartell explained how he built a community within his gym and why inclusivity is so important.

• Four-time reigning Classic Physique Olympia champion Chris Bumstead recently talked about his bodybuilding legacy and what he’s learned throughout his time in the sport.

• Learn how the side plank can help you construct the six-pack of your dreams.