Topic: Press Ups: Cheap, easy, effective

[Corkboy]

I know. Simple, isn't it?

I'm 42 and have been doing press ups 6 out of every 7 days for the last few years. It's really easy. You start with however many you can physically do and work upwards. If you can only do 2, then do 2, take a break for five or ten minutes, do another 2. If you're watching a match on the tv, do a few every ten minutes. If you work in an office and can find some private space, do some every time you get bored. If you're a runner or a walker, drop and push out a few every couple of hundred yards.

I do a set, get on my iPad or read a book for a while, do another set and so on. You don't really sweat (unless you're really pumping) so there's no showers or kit involved.

Weight bearing exercise is extremely important, especially as you get older. For women, it helps ward off osteoporosis. For men, weight bearing exercise keeps up testosterone levels which keeps you all manly and sexy and whatnot. Press ups are also a quick, cheap alternative to joining a gym. Here is a list of the muscles that get a workout, off wiki.

While the push-up primarily targets the muscles of the chest, arms, and shoulders, support required from other muscles results in a wider range of muscles integrated into the exercise.

Primary muscles

    Anterior and medial deltoids ("delts")
    Triceps
    Pectoralis major and pectoralis minor ("pecses;)

Secondary muscles (synergists or stabilizers)

    Rhomboid major and rhomboid minor
    Erector spinae
    Rotator cuff
    Posterior deltoids ("delts")
    Serratus anterior
    Rectus abdominus ("abs")
    Transverse abdominus
    Gluteus maximus ("glutes")
    Quadriceps ("quads")

How to do them properly? Here's a clip from the Ellen Show where Michelle Obama and Ellen have a contest.

<a href="http://www.youtube.com/v/tiwgo3XleyE" target="_blank" rel="noopener noreferrer" class="bbc_link bbc_flash_disabled new_win">http://www.youtube.com/v/tiwgo3XleyE</a>

Neither of them are doing it right, but Ellen is better. Here's the proper way.



You should be grazing the floor with your nose and your crotch, basically.

So there's no excuse. Anyone who has access to a floor can do press ups, they are good for you and they make you look and feel better.

[dave 5516]

I know. Simple, isn't it?

I'm 42 and have been doing press ups 6 out of every 7 days for the last few years. It's really easy. You start with however many you can physically do and work upwards. If you can only do 2, then do 2, take a break for five or ten minutes, do another 2. If you're watching a match on the tv, do a few every ten minutes. If you work in an office and can find some private space, do some every time you get bored. If you're a runner or a walker, drop and push out a few every couple of hundred yards.

I do a set, get on my iPad or read a book for a while, do another set and so on. You don't really sweat (unless you're really pumping) so there's no showers or kit involved.

Weight bearing exercise is extremely important, especially as you get older. For women, it helps ward off osteoporosis. For men, weight bearing exercise keeps up testosterone levels which keeps you all manly and sexy and whatnot. Press ups are also a quick, cheap alternative to joining a gym. Here is a list of the muscles that get a workout, off wiki.

How to do them properly? Here's a clip from the Ellen Show where Michelle Obama and Ellen have a contest.

<a href="http://www.youtube.com/v/tiwgo3XleyE" target="_blank" rel="noopener noreferrer" class="bbc_link bbc_flash_disabled new_win">http://www.youtube.com/v/tiwgo3XleyE</a>

Neither of them are doing it right, but Ellen is better. Here's the proper way.



You should be grazing the floor with your nose and your crotch, basically.

So there's no excuse. Anyone who has access to a floor can do press ups, they are good for you and they make you look and feel better.

I've been going to the gym ever since I was a kid,first to box then to lift weight's.

So I get asked a lot about working out and I always tell people that all they need to do to build muscle and tone their body is sit up's ,pull up's and push up's.No need for any equipment at all and a great all round work out.

[Marty 85]

I do these but rest one foot on the back of my heel. It places more emphasis on the chest and if you have any spare plates lying around you can rest one on your back as you progress to increase difficulty.

[scatman]

I'd add you can also do Squats and stomach crunches too.

[Tomaldinho]

Are dips off a chair effective?

[flashman]

Record (not me!) is non-stop: 10,507; Minoru Yoshida (JAP), Oct 1980


How is that physically possible? think I could do 100 back in the day...would like to start again though prob at 10-20 at best.

[Ziltoid]

I did 1500 sit ups in 52mins for Comic Relief back in 1989, set myself 60mins to do it.  I've probably done that many in the last 20 years!!

[Brian Blessed]

I think I may start doing this. I think I can probably do about 2 at the moment, but we will see. I'll use this thread to keep me at it.

[Ziltoid]

http://hundredpushups.com/week1.html

someone posted this link a while ago now, you could have a crack at it King Blessed

[Andy @ Allerton!]

Only just got back to these. Can't believe how unfit I am. I always do them on my knuckles on wooden floors (Builds your wrists up and is useful if you do anything that involves striking with your fists).

I'm only up to 30 at the moment (So 30 then a rest - maybe 5 minutes rest then another set for a total of 5 sets) which is unbelievable and a bit embarrasing.

[1892tillforever]

Only just got back to these. Can't believe how unfit I am. I always do them on my knuckles on wooden floors (Builds your wrists up and is useful if you do anything that involves striking with your fists).

I'm only up to 30 at the moment (So 30 then a rest - maybe 5 minutes rest then another set for a total of 5 sets) which is unbelievable and a bit embarrasing.

You can do 30 push ups in a set? That's very good mate if that's the cae!

[Uhoh AureliOs]

Shoulder - elbow - wrist all aligned. Elbows into your ribs.

In the ones above their elbows are wider - they're actually working their chest a bit more than their triceps.


Try keeping this form for best results in both chest and triceps. (BTW if you're heavy it'll be harder work starting out but keep going and you'll progress)


<a href="http://www.youtube.com/v/ihvdd0rPTiU?version=3" target="_blank" rel="noopener noreferrer" class="bbc_link bbc_flash_disabled new_win">http://www.youtube.com/v/ihvdd0rPTiU?version=3</a>


Either is fine though. It's a really good move for both cardo and muscle building - remember to breathe!

[scatman]

Are dips off a chair effective?

yes, but try to keep motion restricted to your tri's

[Uhoh AureliOs]

Hey Corky have you ever though about adding in some variations? These are great for people who can do regular push-ups.


For shoulders - V push ups - try keeping your core contracted, finger tips inwards facing each other

<a href="http://www.youtube.com/v/qIXBiBQgigI?version=3&amp;amp;hl=en_GB" target="_blank" rel="noopener noreferrer" class="bbc_link bbc_flash_disabled new_win">http://www.youtube.com/v/qIXBiBQgigI?version=3&amp;amp;hl=en_GB</a>

For balance and increased core work - rotational push ups

<a href="http://www.youtube.com/v/qHQ_E-f5278?version=3&amp;amp;hl=en_GB" target="_blank" rel="noopener noreferrer" class="bbc_link bbc_flash_disabled new_win">http://www.youtube.com/v/qHQ_E-f5278?version=3&amp;amp;hl=en_GB</a>

For a better cardio workout - and lower abs - push up jacks

<a href="http://www.youtube.com/v/m3vjMRL-MP4?version=3&amp;amp;hl=en_GB" target="_blank" rel="noopener noreferrer" class="bbc_link bbc_flash_disabled new_win">http://www.youtube.com/v/m3vjMRL-MP4?version=3&amp;amp;hl=en_GB</a>

And then a general core/cardio/shoulders all in one - lateral push ups - you move sideways with an arm and leg as you go down into the push up

<a href="http://www.youtube.com/v/XQzvtDON1A4?version=3&amp;amp;hl=en_GB" target="_blank" rel="noopener noreferrer" class="bbc_link bbc_flash_disabled new_win">http://www.youtube.com/v/XQzvtDON1A4?version=3&amp;amp;hl=en_GB</a>


Then two types of pure strength push ups

Slow and controlled concentrating on form - power push ups

<a href="http://www.youtube.com/v/yhMfW3_el3A?version=3&amp;amp;hl=en_GB" target="_blank" rel="noopener noreferrer" class="bbc_link bbc_flash_disabled new_win">http://www.youtube.com/v/yhMfW3_el3A?version=3&amp;amp;hl=en_GB</a>


Or explosive push ups that require you to slowly go down before then quickly coming back up and clapping your hands. Control on the way down, power on the up.

<a href="http://www.youtube.com/v/ti0ugruVaGI?version=3&amp;amp;hl=en_GB" target="_blank" rel="noopener noreferrer" class="bbc_link bbc_flash_disabled new_win">http://www.youtube.com/v/ti0ugruVaGI?version=3&amp;amp;hl=en_GB</a>

[Corkboy]

Hey Corky have you ever though about adding in some variations? These are great for people who can do regular push-ups.

But....I'm lazy!

[Ziltoid]

http://www.youtube.com/watch?v=x9Pdh38amwE

that's how you do press ups

[Uhoh AureliOs]

But....I'm lazy!

I was thinking about this whilst doing my workout right now - there's no shame in doing knees down push ups - I do them when I'm too knackered to finish off a set properly.

If you struggle to do 1 regular push up then start off like this, try to keep your core and hips locked in a straight line. As you get stronger you can put your knees further away from your hands... eventually you'll get as strong as Corkyboy!

<a href="http://www.youtube.com/v/pUJnPMjYLxU?version=3&amp;amp;hl=en_GB" target="_blank" rel="noopener noreferrer" class="bbc_link bbc_flash_disabled new_win">http://www.youtube.com/v/pUJnPMjYLxU?version=3&amp;amp;hl=en_GB</a>

[Andy @ Allerton!]

You can do 30 push ups in a set? That's very good mate if that's the cae!

Suppose so reading this, but I used to be able to do 100 easy. No chance of that at the moment. I'm totally knackered after each 30.

[joel]

http://hundredpushups.com/week1.html

someone posted this link a while ago now, you could have a crack at it King Blessed

Good guide this!

Absolutely aching after each day

Edit; Noticing my wrists are killing after doing these. How can I strengthen them so they don't hurt so much? Hand grippers?

[joel]

Good guide this!

Absolutely aching after each day

Edit; Noticing my wrists are killing after doing these. How can I strengthen them so they don't hurt so much? Hand grippers?

Anyone?

[NotAsBigDanno]

Good guide this!

Absolutely aching after each day

Edit; Noticing my wrists are killing after doing these. How can I strengthen them so they don't hurt so much? Hand grippers?

Try getting some of the bars to do press ups on that way your wrists aren't bent, should help

http://www.amazon.co.uk/s/ref=nb_sb_ss_i_0_9?url=search-alias%3Daps&field-keywords=press+up+bars&sprefix=Press+up+%2Caps%2C329

[joel]

Try getting some of the bars to do press ups on that way your wrists aren't bent, should help

http://www.amazon.co.uk/s/ref=nb_sb_ss_i_0_9?url=search-alias%3Daps&field-keywords=press+up+bars&sprefix=Press+up+%2Caps%2C329

Nice one

[jay0130]

Cancelled my gym membership and have been trying calisthenics at home. Enjoying it so far

http://m.youtube.com/#/watch?v=5n3mbzcRHj8&desktop_uri=%2Fwatch%3Fv%3D5n3mbzcRHj8

Press ups routine at about 2 mins

[Beneath]

To take pressure off the wrists you might try splaying the hands out slightly, so that the thumbs are pointing forward instead of the fingers. Takes a bit of pressure off them while you're building up strength.

Also, for any chubby buggers, or those previously unacquainted with weight bearing exercise, work your way up to the 'proper' press up by doing them from the knees. Less leverage, so it's like you're working 2/3 the weight. Much less of a shock to the system than the standard press up. Once you've bedded in and are able to churn out, say, 40 or 50, start doing them from the toes. Nice.

[1892tillforever]

Suppose so reading this, but I used to be able to do 100 easy. No chance of that at the moment. I'm totally knackered after each 30.

51 is my best effort. I can knock out 30-35 at a clip but that's about it. Mind you, now that I am exponentially fitter than before, that may change! All you can do is aim for 32, 34 etc. Or follow that 100 push up challenge.

Edit: Just did a set for a laugh, got as far as 40 

[Effes]

I've been doing the ones from your knees (I'm shite at real ones just yet) for the last few weeks
using this programme:

http://hundredpushups.com/#sthash.I2Yco9eQ.dpbs

I'm already feeling a difference.

[AndyInVA]

dont get too over confident

http://www.youtube.com/watch?v=2OM9XunhU4M

[nicholasanthony]

I've been doing the ones from your knees (I'm shite at real ones just yet) for the last few weeks
using this programme:

http://hundredpushups.com/#sthash.I2Yco9eQ.dpbs

I'm already feeling a difference.

Yeah I've been doing that too. I'm on week 5, and have been for a while now. I can't complete the week properly so I've stayed on it, but I also don't feel aching sore like I was after the program for the first few weeks even though I go until I can't lift myself off the floor. Strange one.

[Effes]

Yeah I've been doing that too. I'm on week 5, and have been for a while now. I can't complete the week properly so I've stayed on it, but I also don't feel aching sore like I was after the program for the first few weeks even though I go until I can't lift myself off the floor. Strange one.

I'm on my repeat of week 3.
I've gone past the target for the last effort now so will move to week 4 next week.

[CheshireDave]

Love doing press ups at the end of a session on the weights to finish myself off.

I do 10 just standard ones, 10 incline and then 10 decline and then rest for a couple of minutes and repeat this 3 or 4 times. I use one of those step aerobic steps you see knocking about gyms.

Close grip press ups are also decent for giving your triceps a bit of a blast. Again can be done pretty much anywhere.

[cissepower]

I've been doing the ones from your knees (I'm shite at real ones just yet) for the last few weeks
using this programme:

http://hundredpushups.com/#sthash.I2Yco9eQ.dpbs

I'm already feeling a difference.

I've also been following this. Still stuck on week 3, I can never manage to complete the final day for some reason.

I did however try a 'failure' test and made it 50 pressups in a row for the first time. I was pretty pleased with that. Just reinforces that the program is actually working.

[SYLENTm]

I started doing push ups about two weeks ago, and I barely got 5 in the first try, now I can do about 25 but I have terrible pain in the back of my shoulders? I tried too much too soon or is this normal?

[Corkboy]

I started doing push ups about two weeks ago, and I barely got 5 in the first try, now I can do about 25 but I have terrible pain in the back of my shoulders? I tried too much too soon or is this normal?

I wouldn't try to do high numbers at all if you're only starting out. If you've got pain, stop. When the pain is gone, do five, rest, do another five, rest. Bump up those numbers gradually, rather than seeing how many you can do in one go. And make sure you loosen up a bit before starting, do a few stretches.

[ghost1359]

Are dips off a chair effective?

Definitely, got really well defined triceps from doing those

[SYLENTm]

I wouldn't try to do high numbers at all if you're only starting out. If you've got pain, stop. When the pain is gone, do five, rest, do another five, rest. Bump up those numbers gradually, rather than seeing how many you can do in one go. And make sure you loosen up a bit before starting, do a few stretches.

Thanks! I'll take a break a couple of days for the pain to go off, then I'll do sets of 10 reps

[rednich85]

I do this shit.

Sneak away every hour in work and do 25 press ups.

In a 12 hour shift thats 300 press ups 4 days a week.

[ghost1359]

Press ups are brilliant for your abs which is something people really mention when talking about them. All round they're probably the best single exercise you can do at home. Either those or Squats.

[Sweeney94]

Gonna start the 100 push up challenge this week.

Did anyone see any physical change, to arms or abs, or was it more just to get you fit?

[.adam]

Gonna start the 100 push up challenge this week.

Did anyone see any physical change, to arms or abs, or was it more just to get you fit?

You will definitely notice a visible difference.

[joel]

Gonna start the 100 push up challenge this week.

Did anyone see any physical change, to arms or abs, or was it more just to get you fit?

Done that before, it was ok.

Now I do the max I can (40 atm) then reduce by 5 each set until I'm at 0. So 40, 35, 30, 25, 20, 15 etc.