Push-ups are one of my favorite workout exercises
I enjoy working out and staying in shape but I don’t always have time to put in a full workout. However, as with many “body weight” exercises, push-ups are something I can do when I am short on time. I can do them as a quick workout in the morning or throughout the day.
A great thing about push-ups is they can be performed no matter where I am, and best of all, they are completely free – no expensive equipment or annual gym fees required! Just me and the floor!!!
What Muscles Do Push Ups Work?
Push-ups are one of the basic and most common exercises for the your body. They are not only great for your chest, but they work your arms (triceps and forearms), lower back, abs, quads and calves. They work the intercostal muscles covering your ribs and if you do enough of them and breathe in and out explosively as you do them they even work your lungs which means they become an aerobic exercise that also works your cardiovascular and aerobic systems.
What more can you ask for from a single basic exercise?
I highly recommend that you start doing push-ups if you are not already. Or start adding more push-ups to your workout routine.
What if you can’t even do one push-up…where do you start?
In the beginning push-ups can be hard. If you try to do a push-up and can’t then you can start with counter or wall push-ups (leaning against a counter or wall) or knee push-ups (starting on your knees). You work the same muscles while leaning against the counter or wall or on your knees but you place less weight on them. So with each one you simply become stronger. Then you can work your way up to regular push-ups.
Remember: Strength comes with repetition. The more you do, the stronger you get and the easier it all becomes.
How to increase the number of consecutive pushups
Here is a very simple formula to increasing the number of consecutive push-ups you can do no matter the fitness level you are at – you can use it indefinitely:
- SET #1 Perform a set of push-ups to muscle failure, as many as you can do in one go and time yourself. Now rest the same amount of time it took you to do the push-ups. So if it took you 20 seconds to do 20 push-ups you will now rest 20 seconds.
- SET #2 Perform the second set of push-ups to muscle failure, as many as you can do and time yourself. Now rest the time it took you to do the second set.
- SET #3 Perform the third and last set of push-ups to muscle failure.
If you repeat the exercise 3-4 times a week you will very quickly raise your number of consecutive push-ups.
Note: the number you build up will eventually drop if you don’t do push-ups regularly and stop pushing yourself (literally). Nonetheless, it’s a cool goal to have.
Push-Up Types and Variations
There are many different variations of the basic pushup that you can do to focus on different muscles.
Steve, at ManvsWeight.com, has some great push up illustrations.
He’s compiled the world’s LARGEST interactive list of variations!
Check out his 113 Killer Push UP Variations and Exercises here.
NeilaRey.com- Now DareBee.com posted this illustration that you can print.
Ready For A Push-up Challenge?
OK, so you can now do some push-ups but not that many in a row.
Take the 30 day 50 push-ups challenge below to build up to doing 50 pushups…or more.
Want to challenge yourself even more? Try this 7 Weeks To 100 Pushups book.
Amazon – 7 Weeks To 100 Pushups.
Get More Results from Your Workouts And Burn More Fat
You’ve got to have the right nutrition to build muscle and burn fat. I drink a protein shake every day to help me get enough protein.
My favorite brand is Isagenix. I’ve researched many brands and found this one to be the cleanest and most bio-available.
If you take cheap protein you’ll get cheap results. Don’t waste your time or money on bulk bags of junk at Sam’s club.
To Your Health,