…and a big part of that training is based around building my bodyweight and core strength as well as maximizing my explosive strength and power.
If you’ve read this blog before you probably know I feel about pull-ups (aka the greatest muscle building exercise ever), but let’s not sleep on the push-up either.
Push-ups aren’t fancy, and nobody really walks around bragging about “how many push-ups they can do”, so they are a lot less glorified than a huge bench press…
…but the push-up is one of the greatest strength building exercises of all time.
You don’t need any fancy equipment to do push-ups, and considering all of the different modifications, variations, and progressions you can try, there is a type of push-up for just about every fitness level.
If you aren’t incorporating at least one type of push-up into your workout routine right now, you should add one asap.
Here is a short clip of me doing Flying Superman Push-ups (one of my favorite push-up variations) which have been called by some experts “one of the hardest exercises in the world”.
The Flying Superman Pushup involves pushing your entire body off of the ground at the top of your push-up, with your arms reaching overhead (just like Superman when he’s flying).
This exercise builds a ton of explosive power and is one of my all-time favorites.
Now, before you rush out and try a Flying Superman Push-up let me just state for the record that I face-planted a ton of times before I built enough strength to actually do one of these…
…so before you try one of these bad boys, you have to make sure you’re 100% ready.
Here’s a short checklist to help you get started:
1. Make sure you can do at least 10 or so clap push-ups with ease.
2. Once you can do 10 clap push-ups, work your way up to half superman push-ups, where you jump up and extend your hands but keep your feet on the floor.
3. Once you have worked your way up to doing at least 5-10 half superman push-ups with ease, try going full superman where you lift your feet off the floor.
If you’re new to push-ups, make sure you have the basics down before moving on to harder variations.
For beginners, try to master 20-30 standard push-ups with perfect form, then work your way up accordingly to the harder variations once you’re ready.
Remember, every time you increase the degree of difficulty, the amount of reps you’ll need to do will decrease. For example, if you can do 50 standard push-ups in a row, you’ll probably only be able to do 5-10 Flying Superman Push-ups before needing a rest.
Remember, Flying Superman Push-ups are cool, but they only scratch the surface on what’s possible for you. So be bold, and don’t be afraid to push yourself and try new variations and modifications once you feel you’re ready.
Oh and one last thing before I get out of here…
…some guys train to look pretty, other guys train to get strong af so they can wrestle a lion and put his ass to sleep.
The rest is for you to decide.
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