Pushups Take you Far
It’s uncanny how many pushups I still do.
Not a lot.
I thought it would be something I would leave behind as a beginner.
But as I learned more and more about exercise, I realize you can take any exercise and make it harder.
You can make it last for ever.
But the pushup is different.
Even the basic pushups is hard.
No matter how advanced you’ll get.
No matter how much weight you can lift.
There’s something about the pushup that just keeps kicking your butt.
There are many types of pushups
Here are just some variations I’ve written about in the past:
Pushups are not all you need
There are many people out there that will tell you “pushups are all you need.” This is not true. You should pair pushups with other movements so that you train your full body. Ideally, you should include the following types of movements in your fitness routine:
Pushups are Cardio
Pushups get your heart rate up, making them effective for fat loss. Unless you’re a complete beginner, pushups alone won’t get you the results you desire. Combine them with other movements to form a circuit workout.
Here is a great circuit workout including the pushup: Fat Loss is a Battle Workout #3
Pushups Build Muscle
Muscle building is all about overload. This means as you get stronger, you must challenge yourself with heavier weights. You are lifting approximately 70 – 75% of your total bodyweight when doing a pushup. So if you weight 185lbs, you could be lifting 130 – 140lbs per repetition. So as you gain weight, the more muscle you will be lifting.
However, your body doesn’t really know how much weight it is lifting. Therefore, you can still pack on muscle with bodyweight movements by making your workouts more challenging using the variations discussed earlier along with these advanced muscle building techniques.
The simple, “Do More Pushups” workout
So, in conclusion, to get the most out of pushups, simply do more pushups.
Of course, do not neglect the library of other bodyweight movements you can do help achieve your fitness goals. One great trainer I always recommend is Craig Ballantyne. You can read my bodyweight interview with him here. In addition, check out his deluxe bodyweight workouts for programs that will challenge you, get you stronger, and leaner.