The push-up is the classic upper body, muscle-building movement. Along with the pull-up and the dip, push-ups are one of the 3 basic upper body movements.
Push-ups have always been popular amongst men who are striving to develop a better looking upper body.
The push-up has been used for centuries in many fashions from boot camps to bodybuilding. Different variations of the basic push-up have been used to help build muscle and strength in the chest, shoulders, triceps, and core.
In today’s culture, the push-up is a seemingly forgotten movement.
When you go to any gym in America, you rarely see men performing full push-ups. You do however see many men on chest machines and on the cable crossover thumping their undeveloped pecs into oblivion.
For a man to build a great chest and an overall great upper body, the push up should be one of the staple moves being used. There are many variations that you can use.
You can use pause reps.
You can add a weight plate onto your back.
You can even perform them with a clap.
I can promise you that if you have proper programming and focus on getting stronger in the dip, the barbell or dumbbell incline press, and the push-up, then you will develop great pecs.
Another thing I want to mention for the men is that performing that wretched alligator arm push up does not count.
The majority of these guys claim they can do 50, 75, even 100 push-ups straight. Balderdash!When you have them perform full range push-ups the number that they claim to be able to do drops extremely fast like an opponent of Iron Mike in his prime.
When you have to perform full range push-ups the number that they claim to be able to do drops extremely fast like an opponent of Iron Mike in his prime.
When these guys perform the move the wrong way it looks like an absolute joke! The range of motion is a quarter to maybe a half of a full rep.
Half reps get half results. And based on how these stunods physiques’ look, this holds true.
The proper push up will involve a trainees chest tapping the floor.
This will require you to dive into the push up to make that happen. The picture at the right shows the bottom range of the push-up.
My standards for the average man are that he should be able to perform 20 full range push ups minimum if he is fresh.
If you are not there yet do not fret. Set a goal to make it happen and take steps to make sure it happens.
And ladies I did not forget about you. Performing push ups is not going to give you a “man” chest or make you look like a female bodybuilder. That is pure mythology like most of the bro-science in the game.
However, they will help you increase your upper body pressing strength, add decent muscle to your upper body, and make you look like the queen you are striving to be when you are outperforming most men with your push-up performance. That is pretty fantastic if you ask me!
My standards for the average woman is that she should be able to do 10 full range push ups.
Many of my female clients can do 8-12 push up per round of work. An example series might be full squat, followed by push ups, and then burpees. That is not only a woman with with good strength but a woman with great muscle conditioning too.
Don’t forget about your push-ups!
I’ll holla at you next time,
The People’s Trainer
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