The 10 minute Push Up Workout To Help you Build Muscle, Burn Fat and build an aesthetic physique
Calisthenics, the practice of using one's body weight for resistance in exercise, holds significant importance in the realm of fitness and overall well-being. Though there is nothing wrong at all with lifting weights, and can still make remarkable progress with, it should not be seen as a crutch and the only act of relevancy with strength training.
In matter of fact, I would still argue that even in a lot of cases, the inability to perform simple calisthentic movements to its complete function is where actual, functional strength is developed. And in terms of training upper body, there is only one variation that can be done absolutely anywhere, at any time, with zero equipment at all, and make incredible strength gains in your chest, Back, shoulders and arms, along with your core.
That movement, the Push Up.
Benefits of Push-Ups
Before diving into the workout plan, let's explore the numerous benefits of incorporating push-ups into your fitness routine:
1. Upper Body Strength: Though bench pressing and overhead pressing are amazing ways to test your feat of strength, Push Ups are the test of knowing how strong you actually are. I have been asked multiple times what to do in order to get a stronger bench press, and my first question is usually ¨Well, how many push ups can you do?¨
And I have heard multiple times that its a high number but that wouldn´t carryover because its bodyweight, but once they are taught proper technique and full range of motion, that number drops significantly and the overall feeling in not just upper body, but core and even legs can be felt. It's that effective.
2. Core Engagement: promoting stability, balance and overall engagement in your core, when done correctly and with proper bracing, Push Ups also double up as an amazing core exercise as well. Push-ups challenge your core to resist extension (arching of the lower back) and rotation (twisting of the torso). This anti-extension and anti-rotation demand helps build strength in your rectus abdominis (front of the core) and your obliques (sides of the core).
3. Functional Strength: Push-ups mimic real-life movements, that can improve your daily activities and sports performance. Push-ups are a closed kinetic chain exercise, meaning your hands remain fixed on the ground while your body moves. This closely replicates real-life movements like pushing a heavy door or getting up from the floor, which are common functional activities.
4. Convenience: Push-ups require no equipment, making them ideal for home workouts or when access to a gym is limited!
Start of workout,
Warm Up: Warm Up for each session will start the same performed for 2 sets starting with the first movement all the way to the last one, then repeated.
Hip Circles, X10 each side
Arm Circles, X10 each side, Forward and Backwards
Arm Swings, x 5 each side, Forwards and Backwards
High-Steps Plus Stretch, 10 Per Leg
Heel-to-Toe Walk, 20 yards (basically marching)
Lunges with a Twist, 5 reps per side.
The Method, and how to fail in the most successful way:
To Maximize the total benefit of these, we will perform only 1 set in each variation, but to absolute muscular failure in all three planes of strength, Which means going until we cannot perform any more reps on the positive range of motion (Pressing our bodies up), The Isometric (The paused range of motion, wherever we come to halt and cannot move past in the movement) and The eccentric (The lowering phase of the movement.)
How to Perform: Perform each variation for max repetitions with a full range of motion. Meaning until your chest touches the floor and your arms are fully locked out. Perform as many reps as possible while squeezing every muscle as tight as you can at the top. When you fail, whatever position you are in, hold until you can no longer maintain your position. This is where the burn gets immense, so be warned. After you start to lower, lower yourself as slowly as you can, and once you hit the floor, lift yourself back up and lower yourself as slowly as you can again 3 more times. These are called Forced Negatives.
After one variation is done, take no more than 30 seconds and move to the next movement
So, after the warm up is done and you´re ready to go, here is the plan.
The Push Up Workout
Push Ups With Feet Elevated, 1 set to total muscular failure.
Standard Push Ups from The Floor, 1 set to total muscular failure
Incline Push Ups, with Hands elevated (On a desk, couch, table, etc), 1 set to total muscular failure
Wall Push Ups, Hands Parallel with Wall, 1 set to Total Muscular Failure
As simple as can be, but if you are doing this right, that will be more than enough.
Cool-Down:
1. Neck Stretch:
Sit or stand with your back straight.
Gently tilt your head to one side, bringing your ear towards your shoulder.
Hold for 15-30 seconds on each side.
Repeat 2-3 times on each side.
2. Shoulder and Upper Back Stretch:
Extend your right arm straight in front of you.
Use your left hand to gently pull your right arm across your chest.
Hold for 15-30 seconds on each side.
Repeat 2-3 times on each side.
3. Triceps Stretch:
Raise your right arm overhead and bend your elbow, reaching your hand down your back.
Use your left hand to gently push on your right elbow.
Hold for 15-30 seconds on each side.
Repeat 2-3 times on each side.
4. Chest Opener:
Stand or sit with your back straight.
Interlace your fingers behind your back and straighten your arms.
Lift your arms slightly and open your chest.
Hold for 15-30 seconds.
5. Cat-Cow Stretch (for the upper back and shoulders):
Start on your hands and knees in a tabletop position.
Inhale as you arch your back and lift your head and tailbone (Cow pose).
Exhale as you round your back, tuck your chin, and tuck your tailbone (Cat pose).
Flow between these two positions for 30 seconds.
6. Wrist and Forearm Stretch:
Extend your right arm straight out in front of you.
Flex your wrist by pointing your fingers toward the ceiling.
Use your left hand to gently pull your fingers back.
Hold for 15-30 seconds on each side.
Repeat 2-3 times on each side.
7. Child's Pose (for the upper back and shoulders):
Kneel on the floor and sit back on your heels.
Reach your arms forward on the ground, extending them as far as comfortable.
Rest your forehead on the floor or a cushion.
Hold for 30 seconds to 1 minute.
8. Doorway Chest Stretch:
Stand in a doorway with your arms bent at 90-degree angles, elbows at shoulder height.
Place your forearms on the door frame.
Step forward with one foot, gently leaning into the doorway to feel a stretch in your chest.
Hold for 15-30 seconds.
Repeat 2-3 times.
Perform this upper body stretch routine regularly, especially after workouts or when you need a break from sitting for extended periods. Remember to breathe deeply and never force yourself into a stretch. Stretching should be comfortable and not painful. Adjust the duration and intensity of stretches to suit your individual flexibility and comfort levels.
This Push Up Workout offers a versatile and effective way to build upper body strength, increase muscle mass, and improve overall fitness. By incorporating various push-up variations and following a progressive plan, you can achieve impressive results over time.
Remember to prioritize proper form, consistency, and overall wellness to maximize the benefits of this push-up workout.
Thank you, Stay Safe, and keep kicking ass!
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