Push Ups For Beginners

Back in March of 2009, I wrote about the One Hundred Push Ups training program. While I found it to be a good program in that it gave quick results, it was hard to stick with in the long run due to the number of reps and sets I eventually built into. I took the experience and knowledge from it though, and have kept push ups in my daily routine to maintain upper body strength. I’ve found the additional upper body strength has really helped my riding. Mountain biking requires you to constantly muscle the bike over obstacles and take impacts from the trail. Road biking requires you to sit leaned over for long periods of time. Push ups help a lot in both of these areas.

Hundredpushups.com: Push ups are one of the basic and most common exercises for the human body. Push ups are not only great for your chest, but do a tremendous job of defining your abs, triceps, shoulders and torso.


Luke Wold demonstrates Push Ups for Beginners

Due to their difficulty, push ups can be very discouraging at first. Luke Wold of Carson City’s Wold Fitness (http://woldfitness.com/), recently posted this video that demonstrates beginning techniques to get you started with push-ups.

Luke says, “When you’re just beginning a fitness and fat loss program, the traditional gym class push up may be slightly too advanced. There are several quick and easy ways to build up to more advanced push ups, and these are some of my favorites!”

Add some push ups to your daily routine. Even doing a couple sets a few days a week really makes a difference. Break it up by doing a set in the morning and a set at night, and it doesn’t seem overwhelming. As long as you find time to add a set here and there throughout your daily routine, they will really add up by the end of the week.

Are there any tips you’d like to share? What helps you stick with exercise? Give push ups a try for a month, and let me know how it works for you! Check out the One Hundred Push Ups site for further recommendations. http://hundredpushups.com/index.html

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2 thoughts on “Push Ups For Beginners

  1. Thanks Jeff!

    One of the most important ideas in physical training is the SAID principle. This stands for “Specific Adaptation to Imposed Demand.”

    So as you train with modified pushups, your body will adapt itself and to continue progressing you will need to change the program.

    Most people only think of rep progression on pushups. This means adding more reps per set to increase the demand. Think of going from 12 pushups to 15. Rep progression is a great method, but it won’t progress linearly forever.

    Here are some other progressions to help you improve your pushup performance:

    – Set progression: this is probably the easiest way to add volume, just add an extra set. If you’re currently doing 4 sets of 8, add a fifth set.

    – Load progression: adding chains, bands, or a weighted vest

    – frequency progression: Add additional sessions each week.

    – technique progression: moving to advanced pushup variations, such as clap pushups or hands on medicine ball pushups.

    – rest progression: cut down on the rest time between each set

    – temporal progression: complete the same reps in less time (while still maintaining good form)

    Using bodyweight exercises is one of the best methods for bicyclists, who need an athletic body without any extra weight to pedal uphill with.

    Pushups, body rows, handstands, pullups, pistol squats, and stepups will all hep a cyclist will help you build “Stength endurance” – the type of strength that lasts and lasts.

    Have fun!

    ~ Luke

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