First day of my junior year in college. I stroll into my dormitory that houses four males. We’re all scholarship athletes. We all are mandated to work out. We are all in pretty good shape. At the time I was aware of two of my roommates because they were also my basketball teammates, but we had all gotten the heads up from coach that we’d be housing a football player with us this semester due to us having an extra room and the football team being tapped out of available living space. I mean understandable, a college football team does have 85 players in contrast to the 15 we had on our college basketball team roster.
Now I understand, I was expecting our new addition to the household to probably be bigger and stronger than us. Not as far as height but as far as I guess width, being that football player workouts normally are targeted towards them being big brolic Hercules built type characters, fit to endure all of the car crashes labeled as tackles they come along with their particular sport. Basketball workouts on the other hand are typically aimed at making as strong but more-or-less lean and for lack of a better word lanky. To give you a visual archetype of the two think Michael Jordan when you think basketball player and think Ray Lewis when you think football player. Yes, stark physical difference right?
But even with that being my understanding I still wasn’t expecting the specimen that I was presented with when I went to his cracked door to meet and greet the new meathead.
[Knock Knock]
“Yo….Damn dude, you strong than a mother****** aint you!?”
Yeah, that was the icebreaker. As we embraced each other with the classic handshake and back pat we both laughed as what was understood did not have to be explained. But me being me, a very inquisitive person, especially when it comes to the area of fitness, I had to get just a little more clarity on just how he had managed to build such a fortress.
My mind immediately visualized the hours and hours he must have spent in a gym, with a weight, just curling the shit out of it; over and over again. The grunts that could probably be heard around the gym as he racked the bench press with three forty-five pounds plates on each side of it. The amount of dumbbell tricep raises he must have had to do to get his triceps to be hard a a rock, Dame Dash pause. So it was my surprise when I asked him, “Bro what you be doing”, and his response was, “Shid…push-ups.”
It was as if the room had begun to spin, but I kept my composure and just hit him with one of them stale faces. In my world it could not be possible to achieve that type of muscle mass and tone with just pushups right, right!? I mean you had to go through those tough ass football workouts we talked about earlier. The ones that I would not dream of doing because at the time I believed lifting too heavy would obstruct my beautiful jump shot that I’d taken years to develop. This dude couldn’t look like an NFL all-pro running back from some simple pushups, right? To say the least my beliefs were shaken forever.
Now don’t get me wrong. I have always been a practitioner of push-ups, ever since I saw my pops doing them in the morning along with his 8 Minute AB VHS tape routine. Also, my big brother taught me when I was a preteen that I should stick to pushups and avoid weights until I got older so that I would not stunt my growth. Therefore, I had always done pushups and understood the benefits of how they increase your strength for sports. However, in no way did I look like this football guy. Hell, I did not look anywhere as fit as him at that point and I was lifting weights. This puzzled me and caused me to say my next expletive and ask my next question.
“How many?”
“Shid like 300.”
“A day!?” I responded excitedly.
“Hell yea.” He replied nonchalantly, as he finished unpacking his clothes.
I grunted “Hmm.”
It was right then at that moment that I’d entered a completely different paradigm. It was then that it clicked, it all made sense. My understanding of push-ups had changed forever. I instantly understood that the number of push-ups mattered. Now let’s be honest genetics, diet, and other things play a part as well, but I now knew it was possible to be in insanely great shape only doing push-ups.
As I said before, I’m inquisitive, and addition to this I’m also investigative. I watched this dude for two years look the way he looked while only doing pushups. I kid you not, he never lifted a weight once. This solidified to me that pushups are the best exercise.
Recollecting on my early encounters with pushups as a child (10-13), I would do about twenty-five in the morning and twenty-five at night for a whopping total of 50 pushups daily. I felt strong. I looked a little more toned than other kids. I upped those numbers to 50 in the morning and 50 at night as a teenager (14-19) until I met my roommate. I also was considered strong at that time but by then I was also lifting weights, so I figured it was a combination of the two. Honestly, the average male building to be able to do 100 pushups a day is pretty good. That should be the benchmark.
Push-ups are the best exercise simply because it is a bodyweight exercise that targets multiple muscle groups simultaneously, including your chest, shoulders, triceps, core, and even your back.
Why Pushups are the best Exercise
- Full-Body Engagement: While primarily targeting the chest, shoulders, and triceps, push-ups also engage your core, back, and even your legs to maintain proper form. This makes them a fantastic compound exercise that works multiple muscle groups simultaneously.
- Bodyweight Training: No equipment needed! Push-ups can be performed anywhere, making them incredibly convenient for home workouts, travel, or even during a quick break at work.
- Versatility: The push-up can be modified to target specific areas. Diamond push-ups emphasize the triceps, while wide-grip push-ups target the chest more.
- Core Strength: Maintaining a stable core is crucial for proper push-up form. This constant engagement strengthens your core muscles, improving stability and posture.
- Functional Strength: Push-ups translate directly to real-life movements. They improve upper body strength, which is essential for everyday activities like lifting heavy objects, carrying groceries, and even playing with your children.
- Progressive Overload: Push-ups offer endless possibilities for progression. From inclined push-ups for beginners to one-arm push-ups for advanced athletes, you can constantly challenge yourself and continue to build strength.
- Improved Bone Density: Weight-bearing exercises like push-ups can help increase bone density, reducing the risk of osteoporosis.
- Confidence Booster: Seeing consistent progress in your push-up performance can significantly boost your confidence and motivation to continue your fitness journey.
- Time-Efficient: A few sets of push-ups can be incorporated into any workout routine, making them a time-efficient way to build strength and fitness.
- Calorie Burning: Push-ups are a form of cardio and can help you burn calories and increase your metabolism.
- Injury Prevention: Strong chest, shoulder, and tricep muscles can help prevent injuries during other activities, such as sports or heavy lifting.
- Mental Fortitude: Push-ups can be mentally challenging, especially as you progress to more difficult variations. Overcoming these challenges builds mental resilience and discipline.
- Accessible to All: Regardless of your fitness level, there’s a push-up variation that’s right for you.
- Cost-Effective: As a bodyweight exercise, push-ups are completely free, making them an accessible option for everyone.
- Improves Posture: By strengthening the muscles that support your upper body, push-ups can help improve your posture and alleviate back pain.
The Foundation: Perfect Push-Up Form
Starting Position:
- Begin on your hands and knees.
- Place your hands slightly wider than shoulder-width apart, directly below your shoulders.
- Straighten your arms, keeping your body in a straight line from head to heels, forming a plank.
- Engage your core muscles to prevent your hips from sagging or your back from arching.
Descent:
- Slowly bend your elbows, keeping them tucked in close to your body (about 45 degrees).
- Lower your body until your chest nearly touches the ground.
Ascent:
- Push back up to the starting position with a powerful and controlled motion.
Common Form Errors and Their Consequences
- Sagging Hips: This can strain your lower back.
- Flared Elbows: This can increase the risk of shoulder injuries.
- Arching Back: This reduces the effectiveness of the exercise and can also strain your lower back.
Different Variations of Pushups
Once you’ve mastered the standard push-up with perfect form, it’s time to challenge yourself. Here are some effective progressions:
- Inclined Push-Ups: Perform push-ups with your hands elevated on a surface like a bench or box. This reduces the bodyweight you’re lifting, making it easier.
- Decline Push-Ups: Perform push-ups with your feet elevated on a surface. This increases the bodyweight you’re lifting, making it more challenging.
- Diamond Push-Ups: Place your hands close together, forming a diamond shape with your thumbs and index fingers. This primarily targets your triceps.
- One-Arm Push-Ups: A highly advanced variation that requires significant strength and stability.
