• Push Ups: The Everywhere Exercise

    A Push-Up Test Measures Muscle Endurance

    Some people think the number of push-ups a person can do is an indicator of their upper body strength. In reality, push-ups are a measure of muscle endurance. A one-minute push-up test is one of the fitness tests used to measure muscle endurance. Some people can bench press substantial amounts of weight but are challenged to do a long sequence of push-ups. That’s because they’ve developed muscle strength through weight-training but not the muscle endurance they need to do a long series of push-ups. Just because you weight train, don’t ignore push-ups. They’re a good way to boost endurance and build fatigue-resistant muscles in the upper body.

    Push-Ups Work More Than Just the Chest and Arm Muscles

    Push-ups don’t just work the arms and chest – they work multiple muscle groups. Along with the muscles in your arms, chest and shoulders, you use abdominal and upper back muscles when you do a set of push-ups. The fact that you’re working so many muscle groups means you’re burning more calories than when you do an isolation exercise like biceps curls. With push-ups, you get more fitness bang for your buck.

    The Bottom Line?HIIT Training Workout Total FX FItness Hamilton

    You may not be able to do 829 push-ups in 30 minutes, but that doesn’t mean you won’t get benefits from adding push-ups to your exercise routine. Push-ups boost muscle endurance and work multiple muscle groups simultaneously.

    How to DO a Push Up

    1) Place hands under your shoulders. Your legs should extend straight behind you. Balls of your feet should be touching the ground
    2) Keep your CORE tight and shoulders set, lower your chest to the ground
    3) Keep your head neck and spine in a straight line as you lower and as you push away from the floor and bring your body back up to the starting position.

    COMMON Mistakes

    1) Piking – having your bum too high or as I call it “building a house” – this takes the pressure off your CORE and you will not get the total benefit of your push up. When you raise your bum too high in the air your placing more pressure on your shoulders.
    2) Dropping your stomach – Keep your CORE tight this will protect your lower back, when you drop your stomach your core is relaxed and could lead to lower back pain
    3) Not going all the way down – if you cant go all the way to the ground and your on your toes then drop your knees and do them with your knees down to allow for full range of motion – or use the wall if needed. You do not want to put any strain in your shoulders


    January Jumpstart Week 1: Fitness Goal –  700 Push Ups within a week OR MAX Push Ups accomplished in a week

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