It’s one of the most simple, yet effective exercises. There are many different ways to do it, and it can be used to build endurance, speed, strength, power, and flexibility. But for some reason it is often overlooked. The variations of Pushups are seemingly limitless, and they all have their benefits. For my personal home workouts, Push-ups have always been a staple. Some of my favorite types of Push-ups are with the feet elevated, reverse, handstand, one arm, and of course the regular variety. There’s no doubt that they work. For centuries, people from all walks of life have been using them to build healthy and fit bodies. All across the world there have been people doing hundreds of different types of Push-ups. They are still used today in the military, police force, and athletic conditioning programs.
Replaced by the Bench Press
Unfortunately though, it seems that the use of Push-ups today is declining. One reason is that the Bench Press is taking over. At some point around the 1950’s, the Bench Press became a very popular exercise. The benefit of push-ups over the bench press is that push-ups require you to use the stabilizing muscles in order to keep the body straight while performing each rep. It’s not that the bench press is a bad exercise, it’s just that it is overemphasized in modern fitness culture. Many people neglect working other areas of their body just to focus on the bench press. If you go to a commercial gym today, you will see a lot of top heavy guys. For some reason the focus on building a big chest and arms has become so entrenched in their minds that they don’t train the other muscles nearly as much. On a smaller scale, I’ve noticed it in myself as well. When I used to go to the gym with a training buddy we would neglect leg training. Occasionally, I would do free squats and one leg squats at my house, but never stuck with it. And I noticed at the gym, I would have a greater focus while doing bench press than any other exercise. Of course, this can also happen with push-ups. So it’s important to remember to not let any one exercise be the focal point of your workout routine. Some exercises have priority over others, but they all require focus. They all have their purpose. I have no problem with anyone choosing the bench press route, as long as it’s part of a fully developed workout program.
Push-ups are perfect for home workouts
People like to use the excuse that if they don’t have equipment, they won’t exercise. Or if they don’t have a gym to go to, they won’t exercise. Ever since I started working out, I’ve never been that way. But I do understand the mentality of it. When I train at a gym, I feel a special camaraderie that you don’t get on your own at home. Also, I enjoy the feeling of moving the iron. Using the equipment can be a fun experience. On the flip side though, I find a certain kind of joy in my home workouts. I feel like I can express myself a little more. It’s okay if I take my shirt off, and I can listen to the music that I like. There’s a specific kind of energy that can be created when I’m working out at home, and i’m in my happy place. Push-ups are one of those exercises that you can do anywhere. And you don’t have to do the same old kind of push-up all of the time. The different variations of them are what make push-ups fun. If you want to focus on your triceps do a set of close (diamond) push-ups. If that’s too easy then do them with your feet elevated. You can strengthen your fingertips with fingertip push-ups, or build your shoulders with handstand push-ups. If you don’t have enough strength for handstand push-ups then try pike push-ups.
Push-up Workout
If you don’t have access to fancy gym equipment, or any equipment, don’t let that stop you from getting the results that you want. The only piece of equipment that you need is your own body. Push-ups are one of the best exercises that you can do, bodyweight or otherwise. And although there are many goals that you can achieve through Push-ups such as increased Speed, Stamina, and Strength, this workout is going to focus on Stamina. After four weeks, start over at week 1 with the test. This push-up workout will be enough for your chest, triceps, and shoulders. You’ll want to want to outline a different workout routine for your other muscle groups and a cardio routine as well. On each day, warm up with 3-5 minutes of light cardio such as jumping jacks, running in place, chest expanders, high knees, butt kickers, mountain climbers, etc.
Week 1
Monday
Decline Push-ups - Max Rep Test
Wednesday
Incline Push-ups - Max Rep Test
Friday
Pike Push-ups - Max Rep Test
Weeks 2-4
Rest for 1 minute in between each set.
Monday
Decline Push-ups - 5 sets of 50% Max Reps
Incline Push-ups - 4 sets of 40% Max Reps
Pike Push-ups - 3 sets of 30% Max Reps
Wednesday
Incline Push-ups - 5 sets of 50% Max Reps
Pike Push-ups - 4 sets of 40% Max Reps
Decline Push-ups - 3 sets of 30% Max Reps
Friday Pike Push-ups - 5 sets of 50% Max Reps
Decline Push-ups - 4 sets of 40% Max Reps
Incline Push-ups - 3 sets of 30% Max Reps
