Pushup Routine

If you do push-ups correctly, you will build your arm muscles, chest muscles, shoulder muscles and your abdominal muscles. Yes, you can even get a “six-pack” by doing push-ups.

Nevertheless, you need to study the performance of the push-up for the best results. The following images show the starting and bottom position of a push-up done with correct form.

• Get on the floor and position your hands slightly wider than your shoulders.
• Raise up onto your toes so you are balanced on your hands and toes.
• Keep your body in a straight line from head to toe without sagging in the middle or arching your back.
• Your feet can be close together or a bit wider depending upon what is most comfortable for you.
• Contract your abdominals and keep tight throughout the entire push-up.
• Inhale as you slowly lower yourself until your elbows are at a 90-degree angle. Your chest should not touch the floor.
• Exhale as you begin pushing back up to the starting position.
• Don't lock out the elbows; keep them slightly bent.
• Repeat for as many repetitions as your routine requires.

Definitions

Push-up

A push-up is an exercise performed in a face-down horizontal position by raising and lowering your body with the straightening and bending of your arms.  You keep the back straight and support your body on your hands and toes.

Sets and Repetitions (Reps)

The best way to define a set is by example.  You do ten repetitions, rest, and do another ten repetitions, that would be two sets of ten repetitions. If you rested and did another eight repetitions, you would have done three sets: two sets of ten and one set of eight.

Rep Max

The rep max is the total number of push-ups that you can do consecutively without rest. This is the number that you use to calculate how many push-ups are to be done for each set of the routine. New rep max calculations are made every three weeks (see “tests”).

Routine

A routine is the organization of exercises with sets and reps as well as with a frequency, such as Monday, Wednesday and Friday. As an example, if you do push-ups for two sets of ten repetitions, three times a week, you are doing a routine.

The Calculations 

Now we will design your routine. The first thing you have to do is to perform as many push-ups as you can do with good form.  This is called your “Max Test”.  Lets say you did 20 push-ups. 20 push-ups has now been defined as your “Rep Max”. If you only did two, that’s all right! If you can’t do a regular push-up you can do modifications as I described in the “questions and answers” that follow. However, it’s very important that you understand that wherever you start is ok.

1. Warm-up by doing jumping jacks for one minute.
2. Do as many push-ups as you can to determine your Rep Max.
3. Multiply your rep max number by 50%, 70%, and 60%.
4. 50% of 20 is 10. You do 10 reps for your first set.
5. 70% of 20 is 14. You do 14 reps for your second set.
6. 60% of 20 is 12. You do 12 reps for your third and fourth sets.

Your Routine

(Using the 20 push-up rep max example—your rep max number may differ)

1. Warm-up by doing jumping jacks for one minute.
2. Do your first set of 10 reps using good form, and rest for one minute.
3. Do your second set of 14 reps using good form, and rest for one minute.
4. Do your third set of 12 reps using good form, and rest for one minute.
5. Do your forth set of 12 reps using good form.

Note

• Rest for ten minutes, and drink approximately 20 grams of protein. Scientifically, you have about 20 minutes to consume protein after a workout to maximize muscular growth.
• Do your routine Monday, Wednesday and Friday only.
• Your entire workout will take only 15 minutes, but it is still very effective.

Tests

These test results will determine your new Rep Max number. The result will again be used to calculate the reps you will use for each three week period. You will get stronger each week! Remember, the number of push-up repetitions that you do in each workout is based solely upon your rep max derived from these tests.

Commonly asked Questions and Answers

Question: Why does the program work?
Answer: The program is based upon my long-term studies of progressive resistance, exercise science and nutrition. Technically, you are using a “Periodization Schedule”. Done correctly, a periodization schedule will yield predictable results if nutrition is optimal. As a Fitness Trainer, I’ve trained more than 100 people successfully using these methods.

Question: Is it very important how I do the push-ups?
Answer: To get the best results, push-ups should be done properly. If push-ups are done properly, they will build the arms, chest, shoulder and abdominal muscles (core). Improper form will slow results. In addition, sloppy form can result in injury.

Question: Is nutrition important?
Answer: It’s very important. As I stated, you have about 20 minutes to consume protein after a workout to maximize muscular growth. Also, in my opinion, the ideal target amount of protein in your daily diet should be about 1/4 gram of protein per pound of bodyweight. (for example, a bodyweight of 140 pounds = 35 grams of protein)

Question: Is the frequency of exercise sessions important?
Answer: It’s important to combine exercise with scheduled rest for muscle repair. Exercising more frequently can diminish results. Rest is a critical success factor.  It is equally important that you exercise consistently to stimulate growth. A three-day (Monday, Wednesday, and Friday) program is the best schedule as it alternates daily between exercise and rest.

Question: Does it matter at what time I train?
Answer: Regularity is very important to health, and exercise is a health factor. I would suggest that you try to understand your natural body rhythms, such as when you feel energetic, and always try to train at that time as your schedule permits. In addition, a good way to regulate your body rhythms is by getting up at the same time each day. Eating breakfast also helps regulate your body rhythms, and is the single most important nutrition advice.

Question: Can I add additional exercises?
Answer: Yes, if you do not overdue it. Push-ups do not work the legs. Leg exercises such as a simple “Squat” is the most frequently added exercise that I suggest for this push-up routine. You can do 3 sets of 10 reps after you complete your push-ups.

Performed properly, squats are a very safe and important exercise as they stimulate full body muscular growth and toning. Squats should be performed with your back straight, and eyes looking forward. You lower yourself to the position where your thighs are parallel to the floor while keeping your knees behind your toes.

Other than squats, I would not add any more exercises to your push-up routine. Other exercises can cause you to over-train and compromise results.

Question: Should I record all my results?
Answer: Keeping a record of all of your results is very important. I’ve included forms for you to use. Examine your results on a weekly basis. Have you been able to reach your weekly goals? You don’t always have to do as many reps as planned, but don’t do more. If your week’s goals were too easy or too hard, do another rep max test. Your new rep max test should result in revised calculations for optimal and achievable goals.

Question: What if I can’t do a single push-up?
Answer: Start by doing your push-ups while leaning against a wall. As you get stronger, use a lower countertop. Next, perform push-ups while on your knees as opposed to being on your toes. Continue to progress until you can do a regular push-up; however, use the routine as given to calculate your repetitions.

Question: Isn’t age or gender important?
Answer: No. Anyone can benefit from doing bodyweight exercises. Young teenage boys will undoubtedly progress more quickly, but I trained a middle-aged woman who had multiple sclerosis, and she made remarkable improvements in her upper body strength.