Pushup Push is exactly what it says -- you push yourself way beyond the usual number of pushup repetitions to gain strength and stamina. For instance, if you normally do 50 pushups, do 200 pushups in your workout. If you do 80 pushups, go to 300 pushups and after a few weeks, you will be an elite pushup pro.
Inventor
The U.S. Navy Seals follow a rigorous training and conditioning program from recruits to experienced troops. As with all training units, the concept of periods in training is important, so the pushup push is part of an intense program designed to bring you to an even higher level of fitness. After the Navy tested it out, it was found to increase stamina and shoulder stability to a great extent, very useful to troops deploying for combat.
Function
First, you need to be in good-enough shape to do 50 pushups with proper form -- no sagging back or butt sticking up in the air either. If you can do 50 proper pushups, then jump to 200 pushups during your workout -- they can be structured in many ways. For example, a set of 50 to warm up, followed by six sets of 25. The point is to overstress your chest, torso and shoulder stabilizers to shock them into adding endurance and strength. As with any intense conditioning phase, you risk injury, so it is best to proceed with smaller sets and do another type of strength or cardio movement in between the pushup sets. On days when you are not lifting weights, incorporate pushup sets that total 200 per day. The pushup push is done for a period of 10 days. Then rest for three days and see how many pushups you can do at once.
Types of Pushups
Use variations of pushups to avoid boredom and incorporate more muscle recruitment. The classic pushup is with the hands about shoulder width apart, with elbows bent perpendicular to the body. Variations include close or "diamond" pushups with the hands close together, which stresses the triceps and middle of the chest, and wide-stance pushups, in which the deltoids and trapezius work hard to support the movement.
Be Prepared
As always, proper preparation is key to success with the pushup push concept. You must be in good-enough shape to do at least 50 pushups with proper form. It is also important to support the daily 200 to 300 pushups with good nutrition, warming up and cooling down each workout, and getting enough rest to support this intense regimen. For those who follow these guidelines, the payoff is amazing.
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