In Pushup Central, an "innocent sounding but in reality a MAGNUM opus on the worlds (possibly) oldest, most effective (in my opinion) and DIVERSE" exercise (the opinion part is mine, but the rest are words from a customer I mentioned yesterday "John Walker" from the UK - a great guy and a DOER PAR EXCELLENCE!) ...I give you no less than 55 different ways to do pushups and give you workouts that will last you a lifetime - and get you in shape right quick.
REAL quick, I might add, if you just do.
The Bozo fools (Schofield Blowfield of course, who else, hehe) trolled the book by saying "Really! A book on just pishups! ...Boring!"
I dont know about you, but this sort of comment is so stupid it makes me want to laugh out loud rather than get angry.
Bozo is trying to make it sound like it's a fiction book (boring??).
Hey, Schofield, if you'd even do ONE of the exercises I'ved mentioned in them, you'd be flat on your stomach with no energy left for the tongue workouts you so diligently engage in
Come to think of it, thats perhaps the goal anyway for you (to the Bozo that is).
But anyway, getting back to it ...
55 different ways.
Truth is, and trust me bro - I could put out 555 different ways to do pushups and I still wouldn't scratch the surface of this great exercise.
Ok, thats a bit of an exagerration perhaps, but you get the point.
Take the FIRST style of pushup in the book, for instance.
The humble ole "regular grip" pushup which most people think when they think pushups.
Right off the top of my head, right NOW, and I'm not even fully awake (the bear takes a while to wake up, hehe) ..I can think of no less than TEN different ways to do just THIS pushup - with the SAME hand and foot positioning.
At least 10 different ways, and 10 different workouts.
So, 550 different ways wouldn't be a stretch, and neither would 555 ...
The key, my friend, lies in changing the mental pictures you have of this great exercise.
Most people think of pull-ups as being the champ of fitness.
The pull-up IS one of the toughest exercises out there, and it makes you feel like a SUPERHERO - or SUPER STUD (along with the handstand pushup, of course).
But getting back to pushups - I've often touted them as being the big dog of fitness, and rightfully so.
When all you have is a floor - and we all have that - and a wall - guess what.
You can get the workout of your LIFE (see 0 Excuses Fitness - I've made mention of pull-ups in there, but you do NOT need 'em - or I should say, yes, you should do 'em - but again - pushups, squats and bridging will get you int he best shape of your life - and that sort of routine is what pro boxers, wrasslers, and champ athletes follow all over the world).
Dont get me wrong.
Pull-ups are damn important too.
But pushups my friend - the mental picture most people have is style #1 that I mention in the book, and hence the "pah! JUst pushups!"
(I am not referring to Bozo Blowfield here, as he's clearly trolling - I'm referring to people in general).
And here's the thing.
Well, if it's just pushups, can YOU give me 100 of them NOW?
Or even 10 slow proper ones?
If it's most people we're talking about, includin Muscle Maniacs, th answer would probably be NO.
So my point is this.
Don't be lazy.
Work these exercises HARD, hard, HARD.
And change the mental picture you have of pushups FIRST.
And of course, get the course right HERE.
No fancy shmancy marketing on this one, sorry. Just a brutally effective "get it", and thereeth endeth this email.
Actually, he DID.
He understood it better than most, probably!
And he was spiritual without knowing it too ...
Of course, those were the hey days in the PRC, and this friend is none other than Major General Michael, him of the FAMOUS "You are both FIRED as SITE ADMINS and MAJOR GENERAL. Public posting to follow shortly".
It never did, hehe.
That was Michael, Rahul and Uncle Bob (and a late addition Ziv Glikman whose now the only remaining solider in that battle, and a bonafide STUD in terms of "whos who" in Dongguan and a great guy despite our spats in the "early days" for which I was responsible for the most part, hehe).
Thats always been me.
And I was that then x 10000.
I still am, hehe.
But doing the right thing, thats always been key for me.
So it was for Major General Michael, as when it came time to hand over Dongguan Expat FULLY to me, he did so despite me saying initially "I didnt want to buy it".
Folks were CLAMORING to get the site.
But he didnt give in.
He called me one fine night (when yours truly was about to set off on one of his truly infamous bordello jaunts as Michael put it "on the streets of Dongguan", hehe - STREET TOUGH!!! Thats been me always. I remember a friend Aaron back in the day telling me "So what if he's bigger than you. You're a damn STREET FIGHTER!") and said the following which was repeated on email the next day.
And as I am hit with an outpouting of emotion recalling Sunny Deol in Ghayal, and as I keep getting hit with these great reviews for the course DEAR or DEAREST to my HEART - Pushup Central, I gotta say it.
"Rahul, lets do this now! I want to do it now!"
Hey, I feel him.
When I want to do something, it has be done now.
The TIME IS NOW!
As Napoleon Hill says, when you get the urge - DO IT!
DO NOT STOP TO PONDER and think "what if"!
Else, it might well be FATAL to your success.
Now, anyway - when Igot back, the site was there for me.
Teh next day, he said this on email.
"No-one contributed MORE to Dongguan Expat than you, Rahul. I created it, WE WORKED on it, but YOU were the biggest contributor".
Fair's fair, bro.
And the General was a fair man, and still is!
I'd love to meet him TODAY and chill and drink a few cold ones with me like we both did back in the day, getting in each others FACES, REAL MAN STYLE!
Thankfully we're (if I may borrow a great guy John Walker's expression" "far more civilzed now".
But the BEAST lurks!
Anyway, down the line, I think I mentioned this before (yes, I did!) - I put a Tsingtao beer gal as an opening splash page on the site for no other reason than I love Tsingtao, and the dame was hot - looked DAMN GOOD!
Kinda like the girls I drank with so often back in the day.
Michael asked me the following.
"Great splash page! But ... is TsingTao giving you credit for all the publicity??"
He was right.
And Iremoved the page later after pissing a few uppity morons off (and Nazi feminists, how dare I put the image of a sexy hot woman on there, hehe. "I dont want to see that!") ... but it probably got a lot of eyeballs.
He said it in jest.
But here's the point.
I dont SHY AWAY from giving CREDIT where it's due bro.
I'll talk all day long about how great they are!
Well, you know that story too. Hehe.
I'll talk all day long about it and give it credit!!
People that inspired me?
I dont just give them credit here - FREE credit - and no, I dont expect nothing in return - they deserve it - and then some! And I give them credit in my BOOKS TOO!
That is how the Universe works - I wrote in a NON - FITNESS related book about an English expat coming "home" to his Indian "dream gal' - and how "life always brings things full circle".
I gave you the example of - well, in THAT book of Stallone in Rambo being asked by Colonel Trautman.
"When are you going to come full ciricle, John?"
And Michael ... (which Michael? I'm Michael too, hehe - not just in China, but on ANOTHER site too!).
There is a reason I chose the name.
The man inspired me, and still does!
(and it pissed off a lot of people that I liked him, but hey. So be it!)
"We all get on the roundabout , Rahul ... "
And as I come full circle, you do so TOO bro.
With the OLDEST exercise known to man out there (no, Bozo Schofield, not "that exercise").
No you know what fist pumps with old you know what's.
Come full circle, bro.
JOIN ME IN CELEBRATING!!
PS - I love pushups. Cannot overstate how important they are to fitness, and if you haven't seen it yet - well - the Rolls Royce of Fitness explains it very well too along with videos. Grab both of these NOW.
I've made no secret of the fact that Pushup Central is a book that is dear to me for reasons specified in emails before.
Pushups, that exercise I've been doing since I was a kid - that I've been doing well with poor genetics etc, and NO training on how to do it except some movie montages - and one that always made me feel like a MAN.
A real MAN!
Pushups, which my Tae-kwondo instructor praised me on ...
And pushups, my friend, an exercise that virtually ALL great athletes and DOERS throughout the ages have gotten good at - and done - and continue to do - is what I bring to you in Pushup Central.
I haven't said this as yet, but I literally had "tears and smiles" in my eyes as I wrote that book last year!
And I bring it to you not just because of what pushups have done for me - but what they can - and will - do - for YOU!
And the proof, my friend is in the pudding.
In the 0 Excuses Fitness System, I tell you that pushups are the BIG DOG of training.
(I did 100 yesterday outdoors with 100 pull-ups - ALL Floor pushups, all as done in Pushup Central, and let me tell you, I'm feeling it!).
And there is a damned good reason for me saying that, and curiously enough, just as I was thinking of pushups and my "sore" muscles - which I WILL hit hard and heavy again today?
Another great review from a DOER - and without further ado, here is what he says.
The Bodyweight Guru has done it again, 55 ways to bring on the pain, a magnum opus on how to really use what is possibly the world's oldest and "most diverse" exercise.
If you're like me, you live for that pain, the feeling of your muscles as they stretch and contract and how your body screams at you to stop but your mind will not allow you to quit, you have that target in your mind and you cannot stop until you hit that target, yes my friends this is training "brutally effective" training.
Buy this book and take up the challenge of Push Up Central.
The Bodyweight Guru is waiting for you, let him show you how with this (innocently sounding) book you can become more than you could ever have imagined, this is hard training at it's absolute best.
Now a word about the previous review, Glyn Scofield is a total moron and his reviews suck almost as much as he does, Glyn, if by chance you ever read this, do yourself a favour and just stop, nobody cares what you think.
And that, my frend, says it all - right down to what he says about the Bozo, hehe.
Especially the part about his sh-views for books he never bothered to read in the first place, which of course is nigh obvious.
Anyway, Bozo Blowfield aside, get this book NOW, my friend.
It truly WILL make a CHAMP - out of you!
PS - Another book along the same lines, except dealing with sprints is this one - Advanced Hill Training. Jump on this now too.
My almighty - not - computer crashed while typing out the last post, so lets see if we can do this again.
Message from the Spiritual that??
Anyway, when John Walker, a great customer from the UK once told me that getting Pushup Central would probably be worth his while if just for the amount of criticism the Bozos and morons gave it, he was right.
But I found it interesting.
Though YES, I had highly recommended the course to him (along with Jump Rope Mania!) - another course that doesn't get it's dues - I do that to everyone.
I hadn't really said a lot on Pushup Central specifically to him, not that I recall.
And these did.
But anyway, the pushup.
The almighty Pushup that the Bozos diss, and the morons that think adding "weight upon weight to the bench press and "add oil!!!"" is what it's about diss and say its too simple because they can't do it, the pushup that turned Bruce Lee, Mike Tyson, Herschel Walker, the Gama, and countless others not mentioned here and not necessarily in that order into BRUTISH freaks of nature NOT TO BE TRIFLED WITH ...
Mr Handstand Pushup and Pullup Champ Papa can do many exercises, and does.
The hill - - and pull-ups are and will always remain dear to my HEART! (Charles the "friend", if you're reading the HEART part - take NOTE!).
But pushups . . .
I dont know why, but when I came out with Pushup Central I KNEW it was going to be a hit, and sure enough, it was.
"My best course" ever was what I thought (which is what a lot of folks have said about Animal Kingdom Workouts).
Pushup Central and it's 55 ways to do pushups . . .
Animal Kingdom Workouts has 68.
13 being the difference.
Yes, I know what they say about 13 being unlucky, but it's about belief, and much like seeing a magpie does NOT bring bad luck - - ah, but I digress!
I LOVE pushups - always have!
Maybe my subconscious never forgot the training montages in Ghayal I wrote about - starring no less than Sunny "Pa Ji" Deol, the Lion of Punjab (one of 'em, at any rate!).
He of the "2.5 kg hand".
Maybe it's good thing my computer crashed the first time, because I forgot to mention the first time - Sunny was reputed to have done 500 pushups daily in his prime while eating "butter from his farmhouse".
Much like the Gama's numbers, I've no way of knowing if this is true or reliable, but I would not be surprised to know it is!
Yours truly did them too at a certain point, even when "fat".
And that training montage in the 1990's blockbuster Ghayal makes it all worth it, so worth it!
It's 2 minutes - but that 2 minutes was seared into my subconscious forever.
OUr initial memories do make us!
(those we focus upon).
Sunny was in prison. He chopped wood all day long as the music BEAT AND PULSATED!
Raw, primal ENERGY!
At night, the rest of the convicts slept.
He did pushups!
Then they show him eating by himself. Alone.
Then he's doing pull-ups in the rain!
Any of this strike BELLS with anyone that's purchased "16 Inspirational Fitness Recollections" - - - I BET!
Ghayal 2 was a disaster in my opinion, but the first was a classic, and Sunny was real in both, which I appreciate - much respect!
Not like certain other idiots in Bollywood who do "what the situation or politicans demand".
Sunny Deol and Sanjay Dutt (and a few others) were and will always be THEMSELVES and REAL, and thats what it's all about.
But anyway, Sunny doing pushups, chest to the floor on each rep!
I remember myself picturing MYSELF doing them - replacing Sunny with me (when I was real young).
And that visual probably led to my Taekwondo teacher, a man known for solid criticism WHEN WARRANTED - and equal praise WHEN WARRANTED always praising me for my pushups which I enjoyed doing - unlike the other kids - and unlike my stretching, which was atrocious (I still remember him ignoring my pain as another kid pried my legs wide open!) - pushups always came naturally to me.
But anyway, the Taekwondo instructor I had knew when to praise, and didnt just criticize, which is KEY.
Anyway, thats enough of an eulogy on the book, hehe.
If you're not convinced by now to GRAB it - NOW - you never will be!
PS - Remember to grab Jump Rope Mania too while you're at it!
I wonder what the ole Trumpinator would think of this, hehe.
Probably doesn’t care either way, but hey, he’d probably LIKE this email here - - and NOT for the reasons you might expect! ?
Anyway, I still remember the boobybuilder at the swimming pool, back in 2010 I think it was . . . Maybe 2009. Not sure.
Guy that was big as heck. Had all the puffed up bloated muscles, the massive chest and pelican legs . . . and very little back development to boot.
And of course the beachball biceps and so forth . . . which unfortunately weren’t helping him in the pool.
I couldn’t believe my eyes when I saw this dude. I was doing my laps swiftly, and he was watching me, and I still remember him coming up to me and talking to me.
“That’s good, man! You can really swim!”
“I’m getting there”, I grinned back (which is true; I love to swim and can do it pretty well, but there’s always room for improvement!).
And then he told me the entire tale that I’ve detailed on the Shoulders Like Boulders page.
While he didn’t quite drop dead of a heart attack when he lifted his arms up to hang a picture, he almost got there.
Two bypasses before the age of 25 I think it was, or maybe 26. I can’t be “arsed” to look right now, but it’s something like that.
And all the so called strength and twelve pack abs couldn’t get him to ONE continuous SLOW . . . BREADTH of the pool.
He was literally resting for 10 minutes between each slow breadth! And this guy could pound out the weights like nobody’s business apparently before he did the smart thing and flat out quit.
Anyway, my last post on mental tip #2 (on the other site) w.r.t high rep workouts caused a bit of flutter for some people it seemed.
One person posted the following on my WeChat account: (one of the crappiest social media sites out there with some of the worst rogue nation tom tommers out there and . . . ah, but lets not get into that!)
“Maximum weight . . . add oil” was the first comment.
I have to confess I don’t know why he made the “add oil” comment. It’s a comment the Chinese often use in their own language. Translates into something like “come on”, or “keep going” or some such thing in English, and to be honest I don’t much care to delve into the specifics.
Much like I prefer calling an apartment complex an apartment complex as opposed to “garden” which a lot of foreigners seem to prefer calling it.
(The Chinese call apartment complexes “gardens” ; even in their own language. Don’t ask, hehe).
Not much of a China sympathizer am I? Well, that much is apparent from my posts, or should be . . .
And then 2 minutes or 3 later . . .
“Keep adding weight on the bench press for 1 rep with no spotter until you just can’t lift it. See how big your balls get when it’s really life or death”.
Anyway, why should that concern you eh.
Well, actually it should but we’ll get to that later.
My response to this dude was …
“Heavy singles are indeed a good method (if you lift weights). The oldtimers did a lot of that”.
And it’s true. Weightlifting done right is GOOD . . . but NOT the way most people do at the gym.
And if there was ever a more retarded exercise than the bench press out there, Id love to see it.
Perhaps the lat pulldown. . . but we’ll get into that later. I was going to talk about this to the dude, but got a bad vibe at the minute I was going to type out my response, so stopped.
No point talking to those that have already made their minds up eh. ?
For now though, here are some reasons right off the top of my head that I’d take pushups over benching any day (and bodyweight exercise OVER weight lifting, especially the puff and buff nonsense, any day of the week.
Pushups are the #1 strength and conditioning (and weight loss) exercise all in one, my friend. Truly the big dog of all exercises.
Don’t believe pushups require strength?
Lets take the 500 lb bench presser, and see how many handstand pushups he can do, or even GET into the position.
Let me tell you one thing – most CAN’T.
And the reverse isn’t true either.
Its far easier to progress into weight lifting if you’re already good at bodyweight stuff, but it doesn’t quite work that way the other way around.
And that brings me to my second point. Conditioning.
High rep bodyweight exercises, or even a set of 50 pushups done in slow, perfect form have a way of making that heart THUMP like NO other weight lifting exercise (especially not one rep, and then “rest”) will.
They have a way of making you breathe like NO other exercise will (except perhaps hill sprints).
And they build the ENTIRE body, my friend. Including the legs and core.
As for bench pressing . . . legs? Core? I don’t think so, my friend.
And I’m not just referring to pelican legs. I’m referring to the exercise itself (and hence the pelican leg syndrome that is so damned common out there - - and pathetic, really, to say the least).
The legs and core – and back are the TRUE seat of power, my friend and hoicking up a massive (or whatever you can) weight while lying prone on your back aint the way to develop any of those areas.
Especially not the way most guys grunt and groan through poor FORM while doing the bench press, an exercise which along with the deadlift is probably responsible for more shot shoulders than ANY other weight lifting exercise I’ve known.
And as for “life or death”.
There have literally been cases where people have died doing exactly what dude suggested i.e. try max reps with no spotter.
Might sound good in theory, but I doubt anyone approaches these with the goal to go out of the gym in a coffin . . .
And with pushups, the worst that can happen is nasty injury.
Circa my sprained thumb (or dislocated, actually), by far the most painful thing ever to happen to me. I’ve detailed what happened before, but basically it was freezing cold and a rainy day, and I got the urge to do fingertip handstands after a long ass workout, and . . . POP!
That thumb popped BACK in, and BACK OUT. And – OUCH!
I was told to rest it to “recover”. Never did. Kept training all throughout it, WITH the pain, and I really do think that helped me recover faster than if I were to just ice it up and “sit” on it, hehe.
Or, perhaps the busted chin (damn near) that happened when some joker let his dog get too close to me when I was doing my patented WIDE grip handstand pushups . . .
But nothing worse than that, really.
And while all of the above should be more than plenty, there are tons of more reasons, but I’ll do up another post (article, actually is what this damn thing is turning into!) on that later.
For now, lets look at what Herschel Walker had to say about bench pressing, pushups and the core. You know who he is, I’m sure!
"Almost everybody wants to look like a body builder and do 500 pounds on the bench. That sounds good, but all of sudden you've got back problems and all these other problems."
“You get the core ready, you can handle anything else”
As for pushups. His workouts (up till 3500 pushups a day) – should be proof enough!
And ANY serious combat athlete, or strongman would tell you the same thing.
Take Iron Mike Tyson, for instance. Bruce Lee. The Great Gama from India. All of them did a TON of pushups, and did NOT lift weights (and in the case of the Gama, he did, but certainly not bench pressing).
Last, but not least, if all of this ticks you off royally, well, that isn’t really the point of me saying it.
If after reading all this you’d prefer to go back to the benching station and see how many you can pump out with the bros cheering you on, by all means be my guest.
Aint my job to “make the horse drink”, hehe. All I can do is take it to the water . . .
Lifting weights CAN be good – but doing it the way people do in the gym (bench pressing, deadlifting etc) is usually more harmful than good.
As for what sort of “weight lifting” I am referring to that is good - - I’ve spoken tomes about it before on the list, but if you’re new to my list; well, hang on for a while yet - - I’ll do up another piece on that later!
And those are my thoughts on that.
Whew, that was a longer than usual piece. I’m out for now - - back later!
P.S. – Pick up the best damned course there is on pushups right HERE. There truly IS NO BETTER course than this one, my friend, and that is a FACT.
If there's one upper body (primarily) exercise that's guaranteed to have you huffing, puffing and sweating within a short period of time, it's the good ole pushup.
It doesn't matter how out of shape or in shape you are, there is a type of pushup out there that will make you feel it in the right areas when you perform the movement correctly. It doesn't matter if your just starting out or an experienced trainee. It doesn't matter if you choose to train in the morning or evening - and it doesn't matter if your from Mars or Venus - pushups, when done correctly will get the blood pumping and the heart beating within a short period of time. Good stuff.
A much ignored but extremely effective exercise, especially when done for high reps, this exercise is one of my favorites - not just to get a great upper body workout in a short period of time, but also to "rev the engine up" before embarking on a tougher/longer routine.
What do I mean?
Well, I wasn't feeling the best this morning when I woke up. The weather's changing around here, and I think I might have picked up a tad bit of flu or something - so, I wasn't at my chirpiest to say the least.
Started to get stuck into my normal routine (which today was supposed to be various styles of jumping jacks, rope jumps and a few other associated exercises), but quickly figured out that I just wasn't being able to "get into the groove" as I normally do. I was sweating, and breathing hard, but something didn't feel quite "right" - in other words, I wasn't as switched on as I should have been, if that makes sense.
So, for a change, I figured I'll pump out 25 slow pushups, and then get back to the set #6 on the rope jumps.
Did that, and then knocked off 5 "table" pushups (slowly) for good measure, followed by 10 finger tip pushups.
By that time I was starting to feel a little something in my triceps, and I was breathing much deeper than I was before for sure.
"Hey, this feels good - that old, familiar feeling of the heart starting to pump HARD, and working up a great sweat while I'm at it".
So, figured I'd do a "few more" pushups before getting back to the rest of my normal routine.
Hit #60. Figured I'd do a "few more".
On to #92. "Ok, a few more".
Another set of 20 slow tricep pushups - followed by fingertip pushups again - and I'm on 120 pushups before I know it.
I finally finished at 155 pushups - and whats more, I was feeling GREAT by the end of it. No more "wooziness" or "slow off the blocks" feelings - I was feeling recharged and ready to ROLL. The blood was pumping, the sweat was pouring, and I was breathing like I'd just run a sprint - all great, great stuff.
Never did finish the 1500 rope jumps I had planned for today, but finished my routine off with 25 pull-ups and timed hangs - and that was that. And this feeling of being "on top of the world" after a good hard set of pushups lasts all day long - I'm still "buzzing" a few hours after my routine, and my triceps literally feel "worked to the bone".
And thats not just a stray observation - pushups always make me feel better. For those of you that do them regularly, you know what I mean - and for those of you that don't do pushups on a regular basis - well, one of the best things you can do for your health is to get cracking on a regular pushup schedule - it'll benefit you far more than you know.
So the next time you need a quick "pick me up", ditch the coffee in favor of 20 pushups done in the right way - the boost you get will be well worth it!
All for today. If you workout today, make sure and make it a winner!
P.S.: - I speak of "table" pushups in this email, and I did a wide variety of pushups today in getting to the 155 mark. To learn more about how I structure my high rep push up routines, push on over HERE: - http://rahulmookerjee.com/index.php/articles/83-fast-and-furious-fitness-the-book
Yes - it sounds like a stupendous idea indeed, doesn't it? Pushups that heavily tax the core of all things - that alone is a hard concept for most to stomach, but LEGS as well?
Pushups are primarily a chest, arm and shoulder exercise as far as most trainees are concerned. And while they do provide a great workout for the chest and arms, they also work the back (including lower back) and core heavily - and as I said, certain types of pushups will work the legs as well. And some pushups are pure CORE exercises - with the rest of the body merely playing a supporting role as it were.
I fitted the core pushup into my workout today - I did this, and another style of pushup as "rest" exercises between my main two upper body exercises, which were pull-ups and handstand pushups. What I mean by "rest" exercises is that I did a set of these exercises while "resting" between the main exercises - not something I usually do, since it cuts down on my ability to focus (and recuperate for) on the next main exercise, but I was feeling unusually peppy today, so figured I'd give it a shot.
One such pushup is the "extended arm pushups", where instead of putting your hands at shoulder level beneath the chest, you extend them all the way out over your head, and THEN do the pushup. The form is hard to explain in an email, but let me just say that chest/arms (while taxed) are NOT the limting factor for this pushup - for those that have never done these before, you'll be finding your lower back/core is what is really being worked on this one - don't be surprised if you end up with sore abs upon doing these!
Another example would be the table pushup, wherein you simply get into the position of a table (on your hands and feet), hold for a bit, and then push back to the starting position. This is a superb tricep builder, but it also works the thighs, butt and hamstrings heavily if done correctly. And so forth. . .there are just too many examples to list out here.
Now, does this mean that pushups are ALL you need to do for your entire body? Not really - not by a long shot actually, but the fact stands that you can get a pretty decent overall body workout in less than 15 minutes or so simply by doing different styles of pushups.
And no, these aren't "easy" exercises by a country mile - but I think you'll discover that for yourself when you try them! Thats a GOOD thing though - remember hard work is what brings real results.
OK, I'm outta here for now. Until next time - train hard - and keep me posted on your progress on the workouts you guys have been doing!
PS: All the different pushup variations that you need to know about can found right HERE: - http://rahulmookerjee.com/index.php/articles/83-fast-and-furious-fitness-the-book - grab your copy ASAP.
Ever thought of getting in a complete workout from head to toe without a single piece of equipment (that includes even basic stuff like a jump rope, chinning bar etc)?
Have you ever wished that there was an exercise you could do day in and day out to give you a fabulous workout, 365 days a year, regardless of the weather outside?
Looking for an "all in one" exercise that hits the core and upper body like a Mack truck?
If your the average person, I'll bet you've answered "Yes" to at least one of these questions.
Now, the question stands - WHAT is this one single exercise that will get me in great shape regardless of external conditions? WHAT is this one "magic" exercise that I'm talking about that can be done virtually anywhere?
It's not sprints, although those will get your butt in great, great shape. It isn't jumping rope, and it isn't doing pull-ups - although both these exercises SHOULD be a part of your routine. And it sure as heck ain't "long distance running" either.
So, what is it, you ask.
Well, the answer is simple - it's nothing but the good old pushups. Yes, you heard that right - pushups can be, and ARE a complete workout unto themselves. This is a tough one for most people to accept, and yet, strange as it might sound to most folks, pushups tax every part of your body from head to toe, and ensure you get a fantastic workout in for the day.
Don't believe me? Well, I did 200 pushups as my mainstay today. And while I'm not going to bore you with the gory details, let's take a look at the exercises I did on the last 50: -
30 handstand pushups (in sets)
20 "arms extended" pushups (in sets of 10)
By themselves, these two exercises can give you a COMPLETE upper body and core workout - if you know how to do them correctly. Form is paramount - for good form on these, see Fast and Furious Fitness - and YES, it will take you time to get good at the exercises, but the fact remains that you could do these two exercises on a daily basis, and not have to do much else for the upper body and core.
Ok, so what about the lower body? Well, the "arms extended" pushups DO tax the lower body - but if your not satisfied, try on some "table" pushups for size, and then tell me how your thighs and hamstrings feel. Looking to blast the forearms some more? How about fingertip pushups? The list goes on and on - there is not a single body part except maybe the neck that pushups (done correctly) don't hit.
Now, am I saying that you shouldn't do anything else other than pushups? NOT at all - on the contrary, I highly recommend you mix things up once in a while, and work on pull-ups and other exercises along with your pushups. For instance, I myself did 500 rope jumps and a back bridge along with my pushup routine today. The point I'm trying to make is that pushups are an exercise that leave you with NO excuse not to get a good workout in - irrespective of other factors. And in today's world, where most procrastinate on end when it comes to exercise, this can only be a good thing.
So, my friend, have you done your pushups for the day? if not - it would be a great idea to get them in NOW - NO excuses allowed!
All for now - back soon with more!
PS: For those of you that have a copy of Fast and Furious Fitness, I've been preaching to the choir on this one. For those of you that don't, push on over HERE to grab your copy pronto.
I've often spoken about fingertip pushups as being one of the very best exercises that you can do. In addition to being a great finger, wrist and forearm builder, the fingertip pushup also develops the much ignored (and yet, equally, if not more important than the actual muscles) ligaments and tendons of the fingers. The exercise was a favorite for many an old timer, and you'll still find it being used extensively by boxers, wrestlers, and the like.
But, while it goes without saying that the fingertip pushup is something you need to work upon, here is something I haven't discussed before - and that is to concentrate deeply on your fingers while doing the actual pushup - perhaps even more so than while doing regular (or other) pushups.
Now, concentration is important in ANY form of exercise - you need to focus on each rep and perform it as if it was the last rep of that exercise you'd ever get to do. Again, this goes true for any exercise, be it sprints, pull-ups, lifting weights, yoga, whatever. So why am I telling you to focus more while doing the fingertip pushups?
Well, I started my workout off yesterday by doing a light set of fingertip pushups. Eased into my regular pushup workout that way, and all was going well. I was feeling strong on the day, so attempted a set of 20 fingertip pushups after doing 110 other styles. And they went fine - until rep #17 - when I felt my right thumb suddenly "slide" forward in front of my palm, and take my entire bodyweight on it as it did so.
OUCH! Now, THAT is something that hurts - those of you that have experienced thumb injuries of this type before know what I'm talking about. I couldn't even move the limb for a few minutes after that. Sensation gradually returned, and I somehow finished off the rest of my routine, but not without experiencing some serious discomfort in my right thumb.
Now, it's not as if I never do fingertip pushups. It's not as if they are something new to me - they're not. But yet, I managed to injure myself doing something I do most of the time. And the reason behind that was that I perhaps lost focus just a little bit while doing the pushups.
ALWAYS remember that while fingertip pushups strengthen your entire forearm from finger to elbow without belief, they also place tremendous stress on the fingers and supporting joints. And unlike with regular pushups where your large chest muscles start "talking" to you when the reps get tougher and tougher, your fingers generally won't give you any such advance warning - so you have to pay extra attention to them. You DO need to push your limits, as with any other exercise, but you need to do so with extra caution.
Second, it is important to note that fingertip pushups are meant to be done with ALL fingers - at least until you get really good at them. You'll see most people unknowingly shifting focus to both the thumbs as they tire - and this is something you do NOT want. This greatly increases the risk of thumb injury; and thumb injuries can get real serious, and take a long time to heal, so you want to be extra careful on this one.
Again, note that you can attempt to perform the fingertip pushup with three - or maybe even two - fingers once you get real good at the movement (in fact that should be one of your goals), but start out with extreme caution. Finger (and especially thumb) injuries are nasty, and take a long, long time to heal sometimes - so avoid them.
Anyway, I soaked the thumb in warm water and salt yesterday, applied a lot of "magic" spray, and the finger's much better today. The fact that I perform finger exercises probably aided in recovery, but even so, I took an unscheduled break from all upper body exercises today. Want to make sure this heals up for the most part before I place more stress on it, and going by the evidence on offer, I seem to be on track for a great workout tomorrow!
And thats that for the day. If you workout today, make it a great one!
PS: For more powerful wrist and forearm builders, take a gander at some of the other exercises I mention in Fast and Furious Fitness.
One of my goals for this year is to do 500 pushups a day as part of my daily routine. More specifically, my goal is to BUILD myself up to the point where I can do that many a day, and still do other things without feeling completely winded. Sort of like my 1500 jumps a day goal, which was significantly easier to achieve (for me) - and no, I don't do that many on a daily basis now - but is sure is a nice feeling to know I CAN do that many if I want or need to.
Now, I CAN do 500 pushups if I want to even now - I wrote a bit about that here: - http://rahulmookerjee.com/index.php/blog/item/47-500-pushups-a-day. But I'm bushed after that and barring a few core exercises (a FEW), I'm not going to be doing much more - and truth be told, I wouldn't NEED to do much more after doing that many pushups in one workout. But, goals are goals, and it's always fun to set TOUGH goals - as accomplishing a real toughie makes the effort required to accomplish that goal more than worthwhile.
For those of you that are wondering, I made the pushup goal a month or so ago - it was NOT a "New Year resolution". Don't believe much in those anyway, those type of resolutions seem to be the first to fall by the wayside as soon as the festive season ends.
Anyway, I'm working on getting there, and things seem to be going good so far. I'm pumping out an average of 300 pushups daily at this point (in one workout) - give or take a few. So I could do 297 today (my numbers for today) and hit 320 tomorrow, and an even 300 the next day and so forth. After this I'll usually work on some bridging, rope jumping, core exercises, handstand pushups and pull-ups - but thats AFTER my pushups.
Some of the things that I've noticed after incorporating these many pushups in my regimen are: -
- My breathing has improved vastly - sinuses, blocked noses and the like are very much a thing of the PAST. And this is due to the deep breathing that accompanies a pushup workout.
- Vastly improved core strength and digestion - I'm not doing as many core exercises as I did before, but am still getting a better core workout.
- Improvement in pull-up numbers (sounds strange, huh?)
- Improved wrist and forearm strength, without doing a single direct grip exercise
And those are just a few - it proves a point that I make repeatedly - that pushups are an OVERALL body exercises that build strength and conditioning throughout the ENTIRE body.
Now, am I saying pushups are all you need to do? Not at all - you still need to include core movements and pulling movements into your workout (and don't forget about working the legs!) - but if your just starting out, you might find it quite hard to do anything else after a 100 or so pushups.
And last, but not least, I feel way more alive throughout the entire day after doing a lot of pushups. Not sure why - I believe the deep breathing purifies the lungs while also working the muscles of the diaphragm, chest and rib cage at the same time - which leads to automatically breathing deeper through the entire day, and a feeling of increased clarity and awareness. I'm not sure how else to explain it - the best way to experience it would be to do the pushups yourself, and then see how you feel!
Anyhow, thats a goal I thought I'd share with you. Will keep you posted on my progress!
PS: Rome wasn't built in a day, and neither will you do 500 pushups in a day without working up to it. But, work up to it you CAN - and Fast and Furious Fitness will show you just how.
Did you know that the good ole' pushup can offer you a core workout that is almost unparalleled in intensity?
If your like most folks, it's a good bet that you don't generally think of pushups as a "all in one" core workout. Sure, people know that pushups work the upper abdominal region as well - but what most people really believe is that pushups are a good workout for the chest and arms - and not "much else". Tell someone that he can get a fantastic core workout in with pushups, and pushups alone, and he'll likely look at your as if you were nuts.
And given the general knowledge that people have about pushups, proper form while doing them, and what type of pushup to do - tis understandable, but pushups are SO much more than a chest and arm workout that it's not even funny. Sure, you work your arms and chest well during the movement - but to label the pushup (or to think of it as) as a pure "chest builder" would be to do it a gross disservice. Pushups work the entire body as a unit - especially the core - and some types of pushups can rightly be termed as "pure core movements".
Remember that when I'm talking about core training, I'm not just referring to the "abs". I'm NOT referring to the six muscles at the front of your stomach - I'm talking about hips, lower back, entire abdominal region, butt, thighs and hamstrings - all of which make up your core. Do a pushup - a simple, regular pushup in proper form and under control - and you'll quickly see that pushups are so much more than just an arm and chest builder.
And while the regular pushup does a super job of training the core, there are some variations that go way beyond where the regular pushup ends. For one, we have the "table" pushup where you position yourself on your hands and feet as if you were a table - hold - and repeat for reps. This variation is hell on the core, and is enough to pulverize even advanced athletes - but form is of utmost importance. Do this one in right form and for the right number of reps, and you'll quickly discover what I'm talking about when I say some pushups can be termed as "pure core movements".
Another one is the "extended pushup". This baby is a killer exercise - I'm yet to meet someone that can bang off 25 perfect reps in this one. You do these with your arms out in front of you, and while you may think that arm strength is the key to success in this one - it's NOT. You push up and down with core strength; and you build super core strength from this one movement alone. Do it with proper form, and you'll see what I'm talking about.
That's two that I just mentioned; but there are plenty of other such variations as well that I mention in Fast and Furious Fitness. I included these in my daily routine today - and believe you me, my core was shaking like an earthquake hit it after a few good sets. And you may be surprised to hear that each set did not take more than a minute or so to complete - 10-15 minutes of core torture in all, but that was plenty.
If your just starting out, I don't recommend doing them until you get good at the regular pushup as they are far more advanced and thus much tougher to do - but once you get good at doing regular pushups, work into the advanced movements as well.
So, what are you waiting for? Incorporate a few "core pushups" into your daily exercise routine, and watch (and FEEL) your core change before your eyes!
PS: Always remember that form is of paramount importance. Do NOT attempt either one of the exercise above until and unless you learn correct form, or you run the risk of getting injured. I detail proper form for these (and other types of pushups) in Fast and Furious Fitness - grab a copy NOW, and you'll be on the road to a strong, healthy, and conditioned core in no time at all!
Those that follow my emails/posts regularly know that pushups are one of my all time favorite exercises, bar none. I love doing them - and I do them on a daily basis. I'll do a 100 one day, 500 another day, or maybe just 30-50 on some days, but rarely does a day pass by without me banging out some pushups.
And what do I like so much about this seemingly "simple" (or so most people have been conditioned to think) exercise that brings such great results? What is the #1 reason that I rarely let a day pass by without doing pushups?
It's NOT the strength it builds all throughout your upper body, particularly the core and chest - althought that in itself is great.
It's NOT the deep breathing that is a MUST if your doing pushups correctly - and that if done correctly, cleanses your lungs and energizes your ENTIRE system like you won't believe it. See Fast and Furious Fitness for more on this.
It's NOT the flexibility some of the different types of pushups I do build - again, see the book for more on this - I love the flexibility benefits, and so will YOU if you do the pushups the way I tell you to - but thats not it either.
So, what is it then?
Well, simply put, my favorite reason for doing pushups daily is this: - They can be done virtually ANYWHERE, without investing too much time into the exercise. Yes, that's right - that is what I love the most about the exercise. You can do pushups virtually anywhere, and you need NO equipment to do them - and most of all, investing 10-15 minutes of your mornings into doing pushups will have you sweating like a fat man at a free dance - and you'll feel super-charged and ready to dive headfirst into the rest of your day.
And no, you don't HAVE to do pushups in the morning - although that is when I do them, and when I believe you'll get best results from exercising. But if you really don't have time to spare in the morning, make some time in the evening - or afternoon, if that is when you have a few minutes to spare - that works as well.
And because pushups can be done anywhere, and require very little time (and NO equipment) - there's no more excuses to not get a good workout in regardless of where your at? Stuck at a hotel and can't get to the gym? Well, I bet you have a FLOOR - drop down, and start cranking the reps out. No time to exercise except for 15 minutes before lunch? Well, do some pushups before lunch and see how good you feel for the rest of the day. And so forth.
So, the next time your feeling "down in the dumps", or "aren't in the mood to exercise", or "can't get to a gym" (insert excuse of choice), remember that you have a powerful exercise that you can use - anytime, anyplace, anywhere. No more excuses, my friend - and you'll be better off for it.
PS: For those that'll rail against this and say pushups aren't a workout unto themselves - well, sorry, but they can be - and ARE. And if you still don't believe me, well, just do some of the different types of pushups I mention in my book and THEN come back and tell me!
I collapsed in a puddle of my own sweat this morning while exercising. Was breathing heavily, sort of like an old locomotive puffing it's way up a steep hill. And this happened multiple times during my workout - each time, I felt I couldn't go ANY further - but go further I did - until I completed my routine. I'm sitting here writing to you after I've finished - and I'm STILL sweating. My arms feel a bit numb, as does my chest - but they're going to be talking to me later for sure. HA!
And that, my friend, is what is liable to happen to YOU as well when you bang out 500 pushups in a single workout - which is what I did today.
Remember that 500 pushups per day is not something I currently do - so it was something different. It was also a real challenge - and making it past 300 odd didn't seem like it would be possible at one point - but I puffed, panted and somehow pushed my way to the magic 500. In fact, I was sweating so heavily that the carpet on the living room (where I work out) was damp as well - I kid you not on that one. And remember that winter's not gone as yet from these parts; I'm wearing a thick vest and a T-shirt on top of that - both of those should be enough to absorb the sweat, but evidently not - I was literally dripping sweat all over the place. And even if you leave the strength benefits aside for a minute - talk about a GREAT cardio workout - WOW!
Pushups are a workout all unto themselves - strength and cardio combined into one simple, and highly effective exercise. And the amazing thing about them is that even the easiest pushup is enough to humble the toughest guy. There is a very good reason that pushups (along with pullups) are a mainstay for soliders in the army. I teach you how to do different style of pushups in Fast and Furious Fitness, as well as how to progress up to higher numbers, so if your looking to get better at pushups, this is where you need to start.
Now, I know that some of you reading this are going to get pumped up and are going to want to do hundreds of pushups daily, even if you haven't been doing them a while. And while getting pumped is good - remember that it takes TIME to work up to 500 a day. I do pushups on an almost daily basis, and 500 is hard as heck for me as well. A good goal for most folks would be 50 pushups a day - believe it or not, that in itself is more than what most folks can handle.
If your working out regularly, shoot for 75, or 150 pushups per day - but whatever you do, remember that working up to higher numbers takes TIME and dedication. There's no point in busting your butt trying to do 500 if you can't do 10 in good form - do what you can, and work up from there.
And that's it for the day. I'm off to shower now - provided I can get my shirt off my back!
PS: Pushups are great, and you should be doing them on a regular basis as well. Grab a copy of Fast and Furious Fitness NOW, and catapult YOUR own strength and levels of conditioning to a whole different level.
A few days ago, I spotted a couple of guys training in the park a few feet away from me. Now, normally I don't pay much heed to what others do during their workout - I'm more concerned with my own training. Also, I make it a point not to interrupt others during their training - even if I don't agree with what they are doing - and thats a courtesy I expect (but don't get all the time) myself as well.
So, these guys were having a pushup competition. I didn't hear the actual words being spoken, but they were trying to see who could rep out 50 pushups without stopping, and who was the fastest. And it was good I didn't actually hear what they were saying - my eyeballs were bulging out of my sockets (and not in a good way) just upon seeing what they were doing - so I don't think I needed to hear the logic behind what they were doing!
Anyway, guy #1 starts on his pushups. He pumps his chest out once or twice, stretches his arms, and drops to the ground. And he starts on the reps - only going halfway down on the down part of the pushup and bouncing up with atrocious form on the up part. And he didn't even go all the way up before marking that as one rep, and immediately starts again. He made it to about 12 before dropping on the ground like a sack of potatoes, and declared "that was tough".
On to guy #2, who does much of the same thing guy #1 did - except with even more lousy form - I'm wondering what state his lower back must be in if he constantly does pushups with his stomach touching the ground before his chest does. . .I think he made it up to 15 before sinking to the ground like a deflated balloon.
They then started for round #2, but neither was able to reach more than 15, at which the pushup mania petered out, and they moved onto their versions of dips - something you do NOT want to hear about.
At that point I quit looking - I love a good laugh as much as the next person, but there's only so much foolishness I can take in one session.
Anyway, the point of telling you this is not to poke fun at the two guys - it's to point out that getting an ego blast from completing sloppy "half reps" doesn't count for squat. I could give these guys ten regular pushups to do in correct form, and they likely wouldn't be able to complete that number - let alone 50. But of course, the guy's gotta tell his friend that he did 50 in a row, just so he can feel good about the number.
And this sort of behavior is more common than you'd think - I've seen countless other examples over the years I've been training. It's sad - allowing your ego to take over your training only harms you. You'll actually take two steps backward instead of one forward, run the risk of getting injured, burning out on the exercise and all for a temporary ego massage. NOT worth it, me thinks.
The funny part is, the guys I'm talking would actually get a great workout (considering their current levels) by doing pushups slowly and in proper form rather than think about the numbers. They would do good to start off on the basic pushups I mention in Fast and Furious Fitness - and THEN move on to other pushup variations once they get good at cranking out the basic movement.
So don't inflate your rep numbers artificially just to please your ego. And note that there is a difference between setting goals and massaging your ego.You CAN set a goal of 100 pushups and work towards that - but claiming you can do a 100 pushups when you can't do 5 in proper form is useless.
Don't be the guy that can bang out a 100 pushups within a certain time frame - be the guy that can bang out a 100 pushups in good form within a certain time frame. Two words to be sure, but they make a massive difference to your training, and the results you get.
PS: Order your copy of Fast and Furious Fitness now, and you'll soon be on the road to doing 50 GOOD pushups in a row.