Pushing Your Way to a Cut Up Physique

If you want to get strong, lean, and toned in your upper body; push-ups are a fantastic way to get started. 

But why?  Is it really that easy?

Well, no.  However, the hard is what makes it great!  The hard is what makes you feel proud of having a 6-pack or getting a compliment from a friend you haven’t seen in a while. 

So, how many push-ups do I have to do for a “Cut Up Physique”?

That depends because every individual has a different physique, metabolism, genetic makeup, and diet.  However, getting strong and lean happens by putting a progressive overload on your muscles.  Push-ups are well known for improving the chest, pectoral muscles, and the triceps.  However, your biceps get used as well in the downward phase of the push-up.  Not to forget the amount of tension that you need in your core to help stabilize your lower back throughout the process. 

Well, what if I can’t do them from the floor?

No problem, thankfully we have benches, tables (make sure they are sturdy), and smith machines to help you have a perfect push-up and to help you progress to the floor!

How do I make sure that I won’t hurt myself?

When executing the push-up it’s important to make sure that there is a straight line from the back of your head to the back of your heels, feel like your squeezing your butt cheeks together, and that your elbows do not go higher than your shoulders (think 45 degree angle). 
 
Challenges:
(Take as many sets as needed to complete the amount of reps)

The High Schooler (Everyday)
Week 1: Morning – 25     Afternoon – 25
Week 2: Morning – 50     Afternoon – 50
Week 3: Morning – 75     Afternoon – 75
Week 4: Morning – 100   Afternoon – 100
 
The First Timer (Everyday):
Week 1: Morning – 10
Week 2: Morning – 10     Afternoon – 10
Week 3: Morning – 20     Afternoon – 20
Week 4: Morning – 30     Afternoon – 30
 
The Grinder (Monday through Friday):
Week 1: Once a day (8-6-4-2)
Week 2: Once a day (10-8-6-4-2)
Week 3: Once a day (12-10-8-6-4-2)
Week 4: Once a day (14-12-10-8-6-4-2)
 
The Junkie (As much as needed):
Every time you eat “junk” food or a meal that you would consider not very healthy, do the prescribed number of push-ups.  This is a way to make yourself cut out dessert!
Week 1: 10
Week 2: 15
Week 3: 20
Week 4: 25
 
The Hardo (Everyday)
Week 1: Morning – 25     Afternoon – 25   Evening – 25
Week 2: Morning – 50     Afternoon – 50   Evening – 50
Week 3: Morning – 75     Afternoon – 75   Evening – 75
Week 4: Morning – 100   Afternoon – 100 Evening – 100
 
The 22 Push-Up Challenge (Everyday):
Do 22 push-ups a day for 22 days.  Post a video of you doing the 22 push-ups on Facebook and challenge a different friend every day.  I personally did this one and felt great after.  You can also do it for a worthy cause, I did it to raise awareness for the tragic fact that 22 veterans commit suicide everyday.   Learn more about this issue and how you can help at www.hopeforthewarriors.org.
 
WHATS IN IT FOR ME?
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Besides a kickass body, if you commit to this challenge for a month and prove to me that you completed it.  I will give you a free month of online training!  Hope this gives you some incentive and make sure to challenge a friend to do one of these challenges with you!
 
***Disclaimer: The reader should be cautioned that there is an inherent risk assumed by the participant with any form of physical activity. With that in mind, those participating in strength and conditioning programs should check with their physician prior to initiating such activities. Anyone participating in these activities should understand that such training initiatives may be dangerous if performed incorrectly. The author assumes no liability for injury; this was put together for educational purposes. It’s important for participants to have full knowledge, understanding, and appreciation of the dangers involved with physical activity.