It is not just about lifting weights.
It is about your strength in relation to bodyweight.
What is the best way to determine your fitness and strength level?
The classic pushup.
You will reap the benefits of the exercise only if you do it correctly. It is vital to follow the cues to master the perfect form, and to achieve the body that you desire – without the need for a gym or any equipment.
How to do the push-up:
Let us start with the push-up. Here, no half-reps.
Start in a high plank position with your hands slightly wider than your shoulders.
Keep your shoulders back and away from your ears, your core engaged, and your entire body in a locked position.
Create an arrow-shaped body by lowering your chest and elbows towards the floor.
Push the floor as hard as you can until your arms are fully extended.
Repeat!
Push-Up Workout:
Finish 3-5 rounds, depending on your abilities. Rest for 20-30 seconds between each round.
Push-Up Workout No. #1:
Five reps of each side: Single-Leg push-up
Do a pushup but lift one leg rather than keeping both feet flat on the ground.
Push-Up Workout #2.
Dive-Bomb push-up x 5 reps.
Begin in the downward dog position with your hips raised. Then, pull your body forward to lower your hips while keeping your chest elevated. Reverse the movement by pushing through your hands.
Push Up Workout No. #3:
Five reps of each side: Knee-to chest push-up
As you push up, bring your knee to your chest. With each repetition, alternate the knees.
Push Up Workout #4:
Clapping Push-Up 5 Reps
Push-ups should be done with enough force to lift you off the floor.
Push Up Workout #5:
Knee-to elbow push-up x 5 reps on each side
Push-ups are done, but you should touch your knee at the elbow. With each rep, alternate sides.
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How many push-ups should I do a day?
The number of push-ups that you should perform each day depends on a variety of factors. These include:
Exercise experience and strength levels:
Push-ups are an advanced exercise. Dropping and doing 20 push-ups may not be within your abilities yet.
Your age:
It is not surprising that your age affects how many pushups you can perform in one session. It should not stop you. You should work within your limits, but you must still maintain a high intensity in the end.
Your height and weight:
The number of push-ups you can perform will depend on your bodyweight. The exercise may be more difficult for those who are heavier and taller.
Injuries present and past:
It is vital to work around injuries that can hinder our movement. You can always regress your push-ups if you need to. If you want to reduce the amount of weight that you bear, try knees down or chest raised.
Your preferences:
You do not have to do push-ups if you are not a fan. By avoiding push-ups in your workout program, you will miss out on many benefits.
You can use these numbers as a guideline, depending on how good you are:
Beginner: 6-12 reps, 3-4 sets
Intermediate: 12-20 reps with 4 sets
Advanced: 20+ reps with 4+ sets
Consider regressing to knees-down push-ups if you cannot complete six full push-ups.
