I started doing pushups somewhere back in June or July of 2012, I will have to read through the posts to actually figure that out. Fortunately, the only ‘days’ that I am counting are the days that I have been focused on eating real food and nothing processed. If I had been counting days for everything, forget about it, I would have one counting for pushups, bench press, squats, deadlifts, sleeping on time, there are way too many.
But, suffice it to say that I did start with one pushup. My arms were shaking. My belly hit the ground before my nose did. It was not easy. From my personal experience, if I want to have an easier workout, I would definitely do bench presses over pushups. Lay on the bench, sort of relax, squeeze your shoulder blades together, push out your chest, use a narrow shoulder width grip and do some bench presses. Sure they can be difficult, but they do not workout the whole body like pushups do.
56 Pushups Today!
Why Not Just Do Bench Press? Why Pushups Too?
In the pushup, you have to hold your body in the plank position at the top to start, believe it or not, that is not necessarily so easy for everyone. Try it out! See how it feels. You can tell that you are engaging your core, not just your shoulders and arms, but also your abdominals, hips, glutes, legs. You will feel it from your feet up to your head that your entire body is engaged.
No wonder that pushups are the standard measure of strength exercise just about anywhere, even for the Marines. The good news is that even if you do start with only one, you can work your way up. I started with one pushup some nine months ago and today did my consecutive full pushup high of 56. I think I had another four in me, but no rush, I will get to 60 eventually and hit my goal milestone of 100 somewhere down the road. As long as I keep challenging myself to one more every week, I will get stronger and will be able to hit those goals. And believe me, if I can do that, you can definitely do it. I was so fat, I could barely move, and barely wanted to move anywhere, let alone do a pushup.
So, the important message to get is that even if you are doing bench presses, I think (assuming your doctor agrees!) that you should absolutely have pushups be part of your program. I should also mention that originally I started with half pushups, I was not going all the way down to the floor to touch my nose on the floor, just halfway, and once I got up to 85 pushups that way, I started again, but doing full pushups, this time though I could do twenty full pushups to start and have been working my way up from there.
I have included a before and after side shot, or I will as soon as I splice them together in photoshop, in order to give you some type of idea of what is possible if you stay the course, stay consistent and gradually increase the number of pushups you do as well as any of the other weight bearing exercises. I think in general, we can say that more is possible when you challenge yourself a bit more than you think you can handle. Two days ago, I pushed out 52.5 pushups and today I did 56. I think I could have done 60 if I rested a bit at the top of the pushup, but there is no rush, it is better to keep good form and keep getting stronger gradually.
If you do pushups, your arms will get stronger, especially your triceps, and your shoulders, and your core abdominals, your overall body conditioning will feel stronger and more powerful. Do not rely on the bench press alone to test out your strength, make sure to include pushups if you can into your program.
If you cannot do pushups on the floor, then start against a wall, and then build up to where you can do them on a bench or chair on an incline as they will be easier that way. Eventually, you will be able to do them on the floor, and that is all you need, a floor and your body to do one of the best conditioning exercises.
How To Get Fit Fast - Fat Loss and Strength Gain Chart
|Date||Body Weight||Body Fat Percentage||Pushups or Pullups||Squats (below Parallel)||Deadlift|
|Monday December 23, 2013, Day 8||195lbs||22.7%||5 sets of 17 + 8 + 7 = 100 in under 10 minutes||5 sets of 75lbs, warm up with 45lbs, rest between 2 and 5 minutes between sets|
|Sunday December 22, Day 7||196lb||22.9%||5 sets of 16||none||none|
|Saturday, December 21, Day 6||197.5lbs||23%||5 sets of 16||none||none|
|Friday December 20, Day 5||199lb||23.3%||5 sets of 14||70lb||none|
|Thursday December 19, Day 4||200lb||23.5%||5 sets of 13||65lbs||none|
|Wednesday December 18, Day 3||202lb||23.8%||5 sets of 12||60lbs||none|
|Tuesday December 17, Day 2||204.5||23.9%||5 sets of 11||55lbs||none|
|Monday December 16, 2013 Day 1||205lb||24%||5 sets of 10||45lb bar||none|
|October 31, 2013 Day 5 of the 30 Day Adventure||Pullups - today shoot for using 85lbs on the stack assist. |
Did 4 sets with 85lbs, will shoot for 5 sets on sunday or monday..
|Rest||Shoot for 5 sets of 120lbs, going up 5 lbs from Wednesday
did 4 sets of 120lbs...will shoot for 5 sets again on monday..or next time ...it was tiring...grr
|October 30, 2013, Day 4 of Hashi Mashi 2||Today did maximum number of pushups possible. I have not tried that for many months and glad that I have gotten back to it. I did 40 which is not awful in the scheme of things, so that actually motivated me. I also did sets of pushups in between squats, 21 pushups between each set of squats.||5 sets of 5 reps using 70lbs||Rest|
|October 29, third day of this 30 day Hashi Mashi Adventure, results so far have been promising, 5lbs down and 1% bodyfat down. Keep going||Today did pullups using 90lbs on the stack and will shoot for going down to 85lbs||Rest||5 sets of 115lbs, did one set of 135lbs, so not too far back but have to make progress slowly|
|October 28, 2013 Wow it has been way too long since I was keeping track, but better late than never!||5 sets of 20 pushups, will take some time till I can build back up to the max pushups that I was doing which was 56 back in April||5 sets of 5 only using 55lbs, it will take time to build up again to 130lbs...it is a good thing I still had this table so I can see how fast I have lost strength over the last 6 months.||Rest|
|April 3, 2013 Day 286||Shoot for sets today, not max..||warm up with 45lbs2x5, 65lbx1, 95lbsx2, then 115lbs x1 then 120lbs 5setsx5reps - did them..should stay at 120 till it feels easy enough to move up to 125||shoot for 150lbs...good form.....decided to stay at 135lbs...1set of 5 reps...that was enough for today, did not want to push it! max 155 or 160..see how we feel..|
|April 2, 2013 Day 285||Rest Pushups - Take a Break!||Rest||Rest|
|April 1, 2013 Day 284||56 full pushups - the last 10 were purty difficult...||warm up with 45lbs2x5, 65lbx1, 95lbsx2, then 115lbs x1 then 120lbs 5setsx5reps - did them..should stay at 120 till it feels easy enough to move up to 125||Rest|
|March 29, 2013 Day 281||Will shoot for 52/53||Have to see if I can do any! And I did..whew...warm up with 45lbs2x5, 65lbx1, 95lbsx2, then 115lbs 5setsx5reps...did not feel too bad...happy I could do them..kept strict form...now rest for 2 days..||shoot for 150lbs...good form.....decided to stay at 135lbs...1set of 5 reps...that was enough for today, did not want to push it!|
|March 27, 2013 Day 279||52 - went up 1||135lbs 4 sets of 5, felt pull in right thigh...so stopped at 4 sets, will go down in weight||Rest|
|March 25, 2013 Mon Day 277||51 - went up 1, the last 5 were pretty difficult, consecutive full pushups||135lbs 5 sets of 5 reps, these were so @#$ hard, went up 5lbs but think I might have to stay here for a week or so till I am moving the weight easier||165lbs is the goal for today, did warmups of 95, 135 and 155 and then 1 set of 5 reps of 165lbs. I think the form can be better, so stay at this weight in the meantime.|
|March 23, 2013 Sat Day 275||50 - Yeeha! Did many shoulder dislocations for warmup||130lbs is my new High, 5 sets of 5 repetitions, up 5lbs from last workout.||Rest Deadlift|
|March 22, 2013 Fri Day 274||Rest - Wedding Celebration|
|March 21, 2013 Thur Day 273||Rest|
|March 20, 2013 Wed Day 272||Rest||125lbs 5 sets of 5 reps, went up||155lbs 1 set of 5 reps, up 5lbs using mixed grip, left overhand, right underhand|
|March 19, 2013 Tue Day 271||45 pushups first set max||Rest||Rest|
|March 18, 2013||Chest so sore, could not even do 1!||120lbs 5 sets of 5 reps, went up||Off Today|
|March 15, 2013||41 repetitions nose to floor, yea, i have a long nose||115lbs 5 sets of 5 reps, went up 5lbs from the previous workout||150lbs 1set of 5 reps, up 10lbs|
|March 13, 2013||40rep max||110lbs 5 sets of 5 reps||140lbs 1 x 5|
|June 21, 2012||1||2 repetitions using 45lb bar||2 reps 45lb bar|