Have you ever imaged that you can achieve 100 push-ups in a day?
In the standard push up, the following muscles are targeted:
- chest muscles, or pectorals
- shoulders, or deltoids
- back of your arms, or triceps
- the “wing” muscles directly under your armpit, called the serratus anterior
Push-ups help build strength, burn more calories, increase mental toughness and instill confidence. An article published in The New York Times referred to push-ups as the 'ultimate barometer of fitness'.
Push up checklist:
✔CHIN BACK: Keep stress off of your neck and shoulders by maintaining a gentle double chin position.
✔ELBOWS AT 45: Big elbow flare can compromise structures and tissues around your shoulders. Aim your elbows at a 45 degree angle as they point behind you. Another key on elbow position is to avoid dropping so low in your push up that your elbows rocket far beyond the level of your back. This creates stress on the front of your shoulders.
✔SHORT CORE: Keep the line between your rib cage and your belly button short. This will help you to keep an active core and take stress off of your low back. Imagine you're about to be punched in the abs.
✔TIGHT GLUTES: Failure to engage your glutes during push-ups leaves your pelvis and low back susceptible to stress. A strong squeeze of the glutes will go a long way toward a better push-up.
✔FLAT BACK: Avoid significant sagging or extension through your low back. This is a recipe for a sore back. A tight glute squeeze and a short core will help ensure a flat back.
Before we start the plan, please keep in mind “Practice makes perfect.” And go ahead.
STEP 1: TEST DAY
Before starting, you should do as many pushups as possible with perfect form to test your fitness level.
Perfect form is important. You should make sure that your form is perfect throughout your total number of pushups. If you feel that your form is slipping, then stop. So please remind the above push up checklist while exercising.
As I like to say, “It’s better to do 25 perfect form pushups than 50 sloppy pushups.”
In the long run, having great form will benefit you more.
So, how many push-ups can you do?
Write the number down:____________.
With this total number of push-ups, you will move to step 2.
STEP 2: GOAL NUMBER
- If you managed 16-20 pushups in the latest test, follow column 1.
- If you completed between 21 & 25, column 2 is for you.
·More than 25 consecutive pushups? Excellent! You'll be following column 3.
Just repeat the week you struggled with until you're strong enough to move on to the next level - I promise it will be worth your while!
STEP 3: EXERCISE RULES
1, Put them into a 6 week workout program so you can get stronger and continue to get results from your workouts.
2, Start with a 3 times per week program. Monday, Wednesday and Friday is a good start. Remember that you actually make gains in strength from your recovery so you need those days rest. More is not always better in this case. If you find that you are too sore when its time to perform your workout then it’s OK to take another days rest.
I hope you now are following the Push Up plan and have the confidence to get this excellent exercise. Get great at the Push Up and you can take it anywhere and stay in shape no matter where you are.