Push-ups are one of the best exercises that you can do. They are especially important for home workouts. They have been around for quite a while and everyone from Chuck Norris to Batman has had success with them. So why are they often overlooked? One theory of mine is that push-ups are too easy. Not easy in the sense that it’s easy to do them, but easy in the sense that they are always available.
The gym provides many excuses for people who... well… like to make excuses. Some people consider the push-up to be an inferior exercise and I think that the main reason is because it is so easily accessible. All you need for a push-ups workout is your body. The haters may say, ‘how can you possibly get a good workout without using fancy or high tech equipment? It’s not possible.’ or they say ‘yeah push-ups work but they’re old, boring and outdated.’ To those people I would challenge that perhaps they are the ones who choose to be bored with push-ups. There are limitless varieties of push-ups workouts that a person can do.
Short and simple workouts such as 1 set of Max Repetitions for 5 days a week can get stale fast, but they have their purpose. They’re short and simple. If you want to spice things up then it’s important to take the time to learn a slightly more complex push-ups workout such as the one that I’m about to share with you.
This workout involves several different variations of pushups that keep your mind and body active. It’s set up to be done 6 days a week with one day of complete rest. In addition to that there are two “easy” days that will promote recovery from the more difficult workouts.
Day 1 - Regular Day
Push-ups - 2 sets of Max Repetitions
Day 2 - Slow Day
Slow Push-ups (10 sec down, 10 sec up) - 2 sets of Max Repetitions
Day 3 - Easy Day
Push-ups - 3 sets of 5-10
Diamond Push-ups - 3 sets of 5-10
Wide Push-ups - 3 sets of 5-10
Day 4 - Isometrics Day
3 stop Push-ups (5 sec. stop at the top, middle, and bottom) - 2 sets of Max Repetitions
Day 5 - Easy Day
Push-ups - 3 sets of 5-10
Diamond Push-ups - 3 sets of 5-10
Wide Push-ups - 3 sets of 5-10
Day 6 - Fast Day
Clapper Push-ups (Explode as high as possible) - 10 sets of 3
Day 7 - Off
Exercise Descriptions
Push-ups - Click the link to learn tips and techniques for basic push-ups
Slow Push-ups - These are done like regular push-ups except that you take 10 seconds to lower to the ground and 10 seconds to push back to the top
Diamond Push-ups - These are done by placing your hands close together in a diamond shape on the ground. The thumb and pointer finger of one hand are touching the thumb and forefinger of the other hand
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Wide Push-ups - Spread the hands out a few inches wider than the regular push-up. You can point the hands slightly outward if it helps
3 Stop Push-ups - These are push-ups done in the regular position but with 3 isometric stops throughout each rep. Go down to your chest, pause, lift to the middle position, and pause, lift to the top, pause, and then lower to the middle position and pause. Continue each rep by pausing at the 3 positions on the way up and on the way down
Clapper Push-ups - Assume the regular push-up position. Lower your chest to the ground briskly and explode back up pushing with all of your power. Strive to go as high as you can into the air. Clap your hands together while in the air, and land back onto your palms quickly repeating the process
