Push-ups
Success is not an accident. Success is actually a choice. Are the habits you have today on par with the dreams you have for tomorrow?
Stephen Curry
Stephen Curry
Push-ups are a great exercise and work the chest, triceps, and anterior deltoid. If you go wider, you work the chest a little harder. If you go narrow, you will work the triceps more. When you do a push-up, you are lifting about 50 to 60% of your body weight. Translate that to a bench press, and you should be able to bench 1/2 your body weight to do a push-up well. If you put your knees down, it makes it easier and it's a great way to get your strength up to do regular push-ups. You should train Push-ups three times a week, trying to max your Push-ups once a week to see improvements.
Exercises to help you get there:
Exercises: |
|
Push-ups |
Partial Push-ups |
Bench Press |
Bent Over Row |
Planks |
Tricep Exercises |
Push-up Program Break Down:
Monday |
Wednesday |
Friday |
Round 1: 7 reps |
Round 1: 8 reps |
Round 1: 9 reps |
Round 2: 7 reps |
Round 2: 8 reps |
Round 2: 9 reps |
Round 3: 9 reps |
Round 3: 10 reps |
Round 3: 11 reps |
Round 4: 5 reps |
Round 3: 8 reps |
Round 3: 9 reps |
Round 5: 7 reps |
Round 3: 6 reps |
Round 3: 7 reps |
Allow 1 minute between rounds
Keep adding one more Push-up to each round until you are doing 30 per round in round 3, then switch Fridays to just doing as many Push-ups as you can in a row.
Once you can do 100 Push-ups in a row, congratulate yourself and then keep going!
Keep adding one more Push-up to each round until you are doing 30 per round in round 3, then switch Fridays to just doing as many Push-ups as you can in a row.
Once you can do 100 Push-ups in a row, congratulate yourself and then keep going!