1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio 2 00:00:10,119 --> 00:00:14,480 Speaker 1: Welcome to Fitness Disrupted. I am Tom Holland the Power 3 00:00:15,320 --> 00:00:20,200 Speaker 1: of the push Up. When I was about fourteen years old, 4 00:00:20,400 --> 00:00:23,800 Speaker 1: eighth grade, going into ninth grade, I read in Sports 5 00:00:23,840 --> 00:00:27,960 Speaker 1: Illustrated that, yes, in the magazine that's how old I 6 00:00:28,000 --> 00:00:31,840 Speaker 1: am just turned fifty. I read in Sports Illustrated that 7 00:00:31,920 --> 00:00:36,120 Speaker 1: herschel Walker, he was a football player. He supposedly didn't 8 00:00:36,159 --> 00:00:38,239 Speaker 1: lift weight, which I found very hard to believe in 9 00:00:38,320 --> 00:00:40,559 Speaker 1: to this day I do to some degree. But what 10 00:00:40,600 --> 00:00:44,280 Speaker 1: he said he did was body weight exercises, and specifically 11 00:00:44,640 --> 00:00:49,240 Speaker 1: he said that he did three hundred pushups and three 12 00:00:49,280 --> 00:00:52,520 Speaker 1: hundred set ups every day, And I thought, why don't 13 00:00:52,560 --> 00:00:56,560 Speaker 1: I try that now? I started by I had been 14 00:00:56,560 --> 00:00:58,319 Speaker 1: working out a little bit in the home gym I've 15 00:00:58,320 --> 00:01:01,760 Speaker 1: talked about that started probably a year maybe two years 16 00:01:01,840 --> 00:01:04,880 Speaker 1: earlier than that. You know, pumping the sand, as I say, 17 00:01:04,959 --> 00:01:09,480 Speaker 1: because the weights back then, the cheap weights were literally 18 00:01:09,800 --> 00:01:13,520 Speaker 1: plastic with sand inside. So the plates that you put 19 00:01:13,560 --> 00:01:17,920 Speaker 1: on your cheap barbell that was made of sand. So yes, 20 00:01:17,959 --> 00:01:20,920 Speaker 1: I had some old school dumbbells as well, but I 21 00:01:21,000 --> 00:01:24,080 Speaker 1: had some sand plates that I would pump as well, uh, 22 00:01:24,160 --> 00:01:25,880 Speaker 1: doing the bench press and all that kind of stuff. 23 00:01:25,920 --> 00:01:28,200 Speaker 1: So but I thought, you know, let me try this. 24 00:01:28,319 --> 00:01:31,679 Speaker 1: So obviously I wasn't doing sets of fifty two start 25 00:01:32,080 --> 00:01:33,760 Speaker 1: and I would just do them throughout the day, sets 26 00:01:33,760 --> 00:01:36,720 Speaker 1: of ten, sets of fifteen twenty. I'd start in the 27 00:01:36,800 --> 00:01:39,720 Speaker 1: morning and just throughout the day I would drop and 28 00:01:39,720 --> 00:01:43,600 Speaker 1: and do some crunches or some push ups. And I 29 00:01:43,720 --> 00:01:46,679 Speaker 1: really started, I think probably at the beginning of the 30 00:01:46,760 --> 00:01:51,040 Speaker 1: summer of that year. And the story I tell, and 31 00:01:51,120 --> 00:01:55,600 Speaker 1: I've told it before on other shows, is went to 32 00:01:55,800 --> 00:01:58,920 Speaker 1: a pool party at the end of the summer and 33 00:01:59,120 --> 00:02:01,960 Speaker 1: took off my shirt and you know, it was going through. 34 00:02:02,560 --> 00:02:05,440 Speaker 1: The testosterone was starting to kick in and all that stuff. 35 00:02:05,480 --> 00:02:06,800 Speaker 1: But one of my friends looked at me and said, 36 00:02:06,840 --> 00:02:11,160 Speaker 1: Holland has boobs. And that was My chest had become 37 00:02:11,240 --> 00:02:14,480 Speaker 1: so defined. And I built up some muscle by doing 38 00:02:14,560 --> 00:02:19,079 Speaker 1: just that, by doing pushups, primarily push ups, and that 39 00:02:19,160 --> 00:02:20,760 Speaker 1: was the power of the push up. I saw all 40 00:02:20,800 --> 00:02:22,880 Speaker 1: the work had paid off, and I was really starting 41 00:02:22,919 --> 00:02:26,160 Speaker 1: to build up not only my chest but shoulders and 42 00:02:26,240 --> 00:02:28,960 Speaker 1: triceps and and I'll talk about that, Uh, the different 43 00:02:29,040 --> 00:02:31,880 Speaker 1: muscle groups that are worked and all of those great things. 44 00:02:32,000 --> 00:02:34,880 Speaker 1: So I just tell that quick story because it just 45 00:02:34,960 --> 00:02:39,919 Speaker 1: shows that body weight exercises and simple things like that 46 00:02:40,520 --> 00:02:44,320 Speaker 1: can really make a difference. And you don't need weights, 47 00:02:44,400 --> 00:02:48,640 Speaker 1: you don't need expensive equipment. And like the theme I 48 00:02:48,680 --> 00:02:53,320 Speaker 1: talk about frequently here on Fitness Disrupted, it's all about consistency. 49 00:02:53,320 --> 00:02:57,919 Speaker 1: It's not about complicated moves, it's not about expensive supplements. 50 00:02:58,320 --> 00:03:03,200 Speaker 1: It's the simple stuff done frequently that makes a difference. 51 00:03:03,720 --> 00:03:09,079 Speaker 1: And I have been doing pushups ever since. And like 52 00:03:09,120 --> 00:03:13,040 Speaker 1: I said, I just turned fifty and I have been 53 00:03:13,080 --> 00:03:16,280 Speaker 1: doing push ups since I was thirteen fourteen years old, 54 00:03:16,880 --> 00:03:20,200 Speaker 1: and they are so powerful and in the next you know, 55 00:03:21,400 --> 00:03:23,799 Speaker 1: minutes or so, I'm gonna tell you why and all 56 00:03:23,800 --> 00:03:26,600 Speaker 1: the different ways you can modify them, all that kind 57 00:03:26,639 --> 00:03:31,080 Speaker 1: of stuff. So they are, in my opinion, one of 58 00:03:31,120 --> 00:03:34,640 Speaker 1: the most perfect exercises. And I've written about this for 59 00:03:34,680 --> 00:03:39,920 Speaker 1: many years and talked about why an exercise like the 60 00:03:39,960 --> 00:03:45,400 Speaker 1: push up is so powerful and is so great for everybody. 61 00:03:45,440 --> 00:03:48,320 Speaker 1: So let's take a quick break, and when I come back, 62 00:03:48,560 --> 00:03:51,040 Speaker 1: I'm gonna talk all about the push up, how you 63 00:03:51,120 --> 00:03:55,080 Speaker 1: modify it, why it's so valuable, and how you can 64 00:03:55,640 --> 00:04:00,200 Speaker 1: and should put it into your exercise are and all 65 00:04:00,240 --> 00:04:02,040 Speaker 1: as I call it, for the rest of your life. 66 00:04:02,040 --> 00:04:04,040 Speaker 1: All right, quick break, we'll be right back. We're gonna 67 00:04:04,080 --> 00:04:16,640 Speaker 1: talk all about the push up. And we are back 68 00:04:16,720 --> 00:04:21,479 Speaker 1: talking about the push up. If you pushed me to 69 00:04:21,720 --> 00:04:24,160 Speaker 1: choose one exercise, if you have forced me and said, 70 00:04:24,240 --> 00:04:27,600 Speaker 1: there's what's the one your favorite, it's the push up. 71 00:04:28,279 --> 00:04:32,440 Speaker 1: It's the push up. And I call it the perfect 72 00:04:32,560 --> 00:04:36,080 Speaker 1: exercise for several reasons. Okay, and let me give you 73 00:04:36,200 --> 00:04:38,159 Speaker 1: let me give you them. Right. They have all the 74 00:04:38,240 --> 00:04:41,239 Speaker 1: qualities that I look for in a perfect exercise, starting 75 00:04:41,279 --> 00:04:44,400 Speaker 1: first and foremost with you don't need any equipment. You 76 00:04:44,480 --> 00:04:47,159 Speaker 1: don't need anything. You don't have to spend a dime 77 00:04:47,680 --> 00:04:50,800 Speaker 1: to do a push up, so right, They're awesome, no 78 00:04:50,880 --> 00:04:54,600 Speaker 1: equipment needed. You can do them anywhere at any time. 79 00:04:54,880 --> 00:04:57,960 Speaker 1: That's what I did when I was younger. I would 80 00:04:58,040 --> 00:05:02,800 Speaker 1: just do them, literal, kind of embarrassed. I would do 81 00:05:02,880 --> 00:05:05,440 Speaker 1: them everywhere. I'm not even gonna I'm not gonna give 82 00:05:05,720 --> 00:05:09,279 Speaker 1: the deep dirty you know. Uh yeah, I would just 83 00:05:09,320 --> 00:05:13,000 Speaker 1: do them everywhere. I'm gonna leave it at that. Um. 84 00:05:13,040 --> 00:05:16,800 Speaker 1: But that's the beauty of the exercise is you can 85 00:05:16,839 --> 00:05:20,600 Speaker 1: do it on vacation. You know, in your office, in 86 00:05:20,680 --> 00:05:24,520 Speaker 1: your bedroom, you know outside that's just awesome. So another 87 00:05:24,680 --> 00:05:29,000 Speaker 1: quality of the perfect exercise, all right, And then so 88 00:05:29,120 --> 00:05:33,960 Speaker 1: important it is a movement, an exercise that can be 89 00:05:34,440 --> 00:05:39,599 Speaker 1: utilized by the beginner, the absolute beginner, all the way 90 00:05:39,680 --> 00:05:43,880 Speaker 1: up to the most advanced exerciser. So you're never going 91 00:05:43,920 --> 00:05:49,279 Speaker 1: to outgrow it. And you can modify it in a myriad, 92 00:05:49,400 --> 00:05:51,719 Speaker 1: like infinite number of ways. And I will give you 93 00:05:51,760 --> 00:05:54,160 Speaker 1: a bunch at the end of the show, all right. 94 00:05:54,320 --> 00:05:58,800 Speaker 1: And that's what's so powerful is that if you just 95 00:05:58,920 --> 00:06:01,920 Speaker 1: start an exercise program and you're trying to build that 96 00:06:01,960 --> 00:06:05,320 Speaker 1: base of strength that I frequently talk about, you can 97 00:06:05,320 --> 00:06:06,599 Speaker 1: start with the push up. So how do you do that? 98 00:06:06,680 --> 00:06:08,560 Speaker 1: So many people say, I can't do a push up? 99 00:06:09,200 --> 00:06:13,479 Speaker 1: I start people, if you're truly you know, the upper 100 00:06:13,520 --> 00:06:17,520 Speaker 1: body is not strong at all. You start off a wall. 101 00:06:18,320 --> 00:06:22,240 Speaker 1: You know, that's often where rehabilitation starts for the elderly. 102 00:06:22,839 --> 00:06:24,800 Speaker 1: You do the push up off the wall. So the 103 00:06:24,880 --> 00:06:28,840 Speaker 1: straighter up you are, here's the first tip trick. You know, 104 00:06:29,320 --> 00:06:32,840 Speaker 1: the straighter up you are, the easier it is. Okay, 105 00:06:32,920 --> 00:06:35,480 Speaker 1: So you get on a wall. And I started so 106 00:06:35,520 --> 00:06:38,440 Speaker 1: many clients like this when I was a personal trainer. 107 00:06:39,080 --> 00:06:41,280 Speaker 1: You start on the wall, you push, you kind of 108 00:06:41,320 --> 00:06:44,040 Speaker 1: fall into the wall slowly, and then you push back 109 00:06:44,040 --> 00:06:47,440 Speaker 1: off and so over time, what you're doing is you're 110 00:06:47,520 --> 00:06:52,039 Speaker 1: walking those feet farther from the wall, and that is 111 00:06:52,040 --> 00:06:54,480 Speaker 1: going to increase the difficulty. So the closer you are 112 00:06:54,520 --> 00:06:56,920 Speaker 1: to the wall, the easier it is. The more you 113 00:06:56,960 --> 00:06:59,280 Speaker 1: walk those feet away, the closer you get to being 114 00:06:59,279 --> 00:07:03,119 Speaker 1: parallel to the round, obviously, the harder it's going to be. Okay, 115 00:07:03,160 --> 00:07:05,760 Speaker 1: So that's where you start. If you're someone who says, 116 00:07:05,800 --> 00:07:08,240 Speaker 1: you know, I have zero up our body strength right now, 117 00:07:08,320 --> 00:07:12,240 Speaker 1: that's okay, that's where you're gonna start. So the wall 118 00:07:12,840 --> 00:07:15,720 Speaker 1: is generally where you start. Then the second places you'd 119 00:07:15,720 --> 00:07:17,720 Speaker 1: go off a bench. You know, quite often in the 120 00:07:17,760 --> 00:07:19,360 Speaker 1: gym you have a bench. You want something like that, 121 00:07:19,400 --> 00:07:21,520 Speaker 1: you could use your couch. You gotta be careful with 122 00:07:21,560 --> 00:07:24,600 Speaker 1: things like chairs. I once saw a fitness expert on 123 00:07:24,640 --> 00:07:26,640 Speaker 1: TV doing a push up on a chair that wasn't 124 00:07:26,680 --> 00:07:28,040 Speaker 1: It was just a chair in the middle of the 125 00:07:28,080 --> 00:07:30,840 Speaker 1: TV studio that can go sliding across the room. Plus 126 00:07:30,840 --> 00:07:33,280 Speaker 1: your hands are gonna be really close together. And I'll 127 00:07:33,280 --> 00:07:35,800 Speaker 1: talk about what that means in a second. But you 128 00:07:35,840 --> 00:07:38,400 Speaker 1: want something that where your hands can be generally wide 129 00:07:38,640 --> 00:07:40,840 Speaker 1: a little wider than shoulder with for the most part, 130 00:07:41,680 --> 00:07:43,680 Speaker 1: and that is going to be sturdy, That isn't gonna 131 00:07:43,720 --> 00:07:47,280 Speaker 1: go flying across the room. All right. Then you go 132 00:07:47,360 --> 00:07:49,760 Speaker 1: down and you do them on your knees. And I 133 00:07:49,800 --> 00:07:52,520 Speaker 1: don't call these girl push ups or women push ups. 134 00:07:52,520 --> 00:07:55,640 Speaker 1: That's sexist and it's not. It's not the truth. I 135 00:07:55,720 --> 00:07:58,760 Speaker 1: know many women that can do many more pushups than 136 00:07:59,040 --> 00:08:01,880 Speaker 1: many of the guys, So we call them knee push ups. 137 00:08:01,920 --> 00:08:05,280 Speaker 1: So that is a great place to start. After you've 138 00:08:05,320 --> 00:08:07,680 Speaker 1: done the wall, if you needed to the bench, if 139 00:08:07,720 --> 00:08:11,480 Speaker 1: you needed to. Now you're on your knees, okay. Then 140 00:08:11,520 --> 00:08:14,600 Speaker 1: obviously the final phase or one of the final phases, 141 00:08:14,600 --> 00:08:16,600 Speaker 1: because they'll give you more than that as well, is 142 00:08:16,680 --> 00:08:19,680 Speaker 1: on your toes. Okay. So for many people it's gonna 143 00:08:19,720 --> 00:08:24,640 Speaker 1: be knees to toes, and that's awesome. Wherever you need 144 00:08:24,680 --> 00:08:27,720 Speaker 1: to start is where you start. And I did a 145 00:08:27,760 --> 00:08:32,000 Speaker 1: show on ways to gauge your progress other than the 146 00:08:32,040 --> 00:08:36,679 Speaker 1: scale for your exercise program, and this is one great way. 147 00:08:36,800 --> 00:08:40,800 Speaker 1: How many push ups can you do? That's your exercise program, 148 00:08:40,840 --> 00:08:43,600 Speaker 1: that's how you gauge your progress, not if the scale changes. 149 00:08:43,679 --> 00:08:48,160 Speaker 1: That is your diet and eating. Yes, exercises connected, but 150 00:08:49,120 --> 00:08:52,160 Speaker 1: this is a phenomenal way to kind of get motivated 151 00:08:52,200 --> 00:08:57,080 Speaker 1: and excited and just gauge the progress in your exercise program. 152 00:08:57,160 --> 00:09:00,600 Speaker 1: You're getting stronger, all right, So that is a great 153 00:09:00,640 --> 00:09:06,440 Speaker 1: way to gauge it. And the exercise works three muscle groups, 154 00:09:06,520 --> 00:09:08,920 Speaker 1: which is actually another reason it is such a powerful 155 00:09:09,440 --> 00:09:12,720 Speaker 1: movement is you're getting so much out of it. And actually, 156 00:09:12,760 --> 00:09:15,000 Speaker 1: I like to throw the fourth in there, your core. 157 00:09:15,480 --> 00:09:18,440 Speaker 1: Oftentimes people will say, you know, I feel it in 158 00:09:18,480 --> 00:09:20,280 Speaker 1: my abs. Yes, if you think about it, what is 159 00:09:20,280 --> 00:09:22,960 Speaker 1: a push up? It's a plank that you're moving. You know, 160 00:09:22,960 --> 00:09:25,320 Speaker 1: you're going up and down, but you are stabilizing yourself 161 00:09:25,360 --> 00:09:28,760 Speaker 1: with your core muscles. So the push up works your 162 00:09:28,880 --> 00:09:33,120 Speaker 1: chest first and foremost. You know, it's a great chest exercise, 163 00:09:33,160 --> 00:09:34,840 Speaker 1: and if you think about it, if you're doing a 164 00:09:34,880 --> 00:09:37,560 Speaker 1: bench press, it's basically a push up, just done in 165 00:09:37,600 --> 00:09:41,520 Speaker 1: a different way. And we'll talk about that too. So 166 00:09:41,800 --> 00:09:47,400 Speaker 1: chest muscles, shoulder muscles, triesep muscles, and then yes, your 167 00:09:47,480 --> 00:09:54,160 Speaker 1: core muscles. So it's a multi joint, multi muscle exercise. 168 00:09:54,880 --> 00:09:59,360 Speaker 1: And that is yet another reason it is so valuable. 169 00:10:00,000 --> 00:10:03,680 Speaker 1: You're getting so much out of it. And truthfully, when 170 00:10:03,880 --> 00:10:06,720 Speaker 1: when I was younger, in my teenage years, doing pushups 171 00:10:06,760 --> 00:10:09,120 Speaker 1: all the time, I would often times the phone would 172 00:10:09,160 --> 00:10:11,959 Speaker 1: ring and I would be in the middle of doing pushups. 173 00:10:12,000 --> 00:10:13,760 Speaker 1: I'd be out of breath because there it's a little 174 00:10:13,760 --> 00:10:16,839 Speaker 1: bit cardiovascular too, depending on you know how many you do. 175 00:10:17,240 --> 00:10:22,000 Speaker 1: So it's just I can't speak more highly of the 176 00:10:22,040 --> 00:10:25,200 Speaker 1: push up. It is a mainstay in my program. It 177 00:10:25,280 --> 00:10:28,559 Speaker 1: is one of the reasons I have maintained muscle mass 178 00:10:28,640 --> 00:10:31,560 Speaker 1: for so many years. Uh it's it's the push up. 179 00:10:32,400 --> 00:10:34,640 Speaker 1: So many muscle groups, so easy to do any time, 180 00:10:34,640 --> 00:10:35,679 Speaker 1: and I don't have to go to the gym to 181 00:10:35,720 --> 00:10:39,080 Speaker 1: do them. And truthfully, that is also a movement by 182 00:10:39,080 --> 00:10:40,840 Speaker 1: the way. Yes, I'll do them at the gym sometimes 183 00:10:40,840 --> 00:10:44,360 Speaker 1: if I'm there, But by and large, the advice I 184 00:10:44,480 --> 00:10:46,400 Speaker 1: give when you go to the gym, use the machines, 185 00:10:46,679 --> 00:10:49,040 Speaker 1: use all that stuff that's there, not to say you 186 00:10:49,040 --> 00:10:50,480 Speaker 1: can't do that. And if you're someone who goes to 187 00:10:50,520 --> 00:10:53,000 Speaker 1: the gym frequently, well of course you're gonna you're gonna 188 00:10:53,000 --> 00:10:55,800 Speaker 1: do more stuff like that than the person who doesn't 189 00:10:55,800 --> 00:10:58,840 Speaker 1: go frequently. But do this stuff at home. You can 190 00:10:58,840 --> 00:11:00,679 Speaker 1: do at home that doesn't require our equipment, and when 191 00:11:00,720 --> 00:11:03,400 Speaker 1: you go to the gym, I encourage you to primarily 192 00:11:04,160 --> 00:11:06,280 Speaker 1: use all that stuff because it goes to the variation 193 00:11:06,320 --> 00:11:09,400 Speaker 1: and the muscle confusion and keeping your body guessing and 194 00:11:09,480 --> 00:11:13,000 Speaker 1: keeping your body changing. All right. Now, let me also 195 00:11:13,559 --> 00:11:16,080 Speaker 1: say that I can't tell you how many times someone 196 00:11:16,080 --> 00:11:18,240 Speaker 1: will tell me I'm doing a push up wrong or 197 00:11:18,720 --> 00:11:20,959 Speaker 1: they will say, you know, especially in my Nantucket camp 198 00:11:21,040 --> 00:11:23,760 Speaker 1: I do every summer, and they'll say, how do I 199 00:11:23,800 --> 00:11:27,280 Speaker 1: do it right? And they're talking about hand position, They're 200 00:11:27,280 --> 00:11:30,079 Speaker 1: talking about elbows, like keeping the elbows tight, and then 201 00:11:30,160 --> 00:11:34,200 Speaker 1: how wide or close do you put your hands? Okay, 202 00:11:34,240 --> 00:11:36,880 Speaker 1: that is not right or wrong. That is just different. 203 00:11:37,600 --> 00:11:39,080 Speaker 1: Is there a wrong way to do push ups? Yeah? 204 00:11:39,080 --> 00:11:40,559 Speaker 1: You know what. The wrong way to do push ups 205 00:11:40,640 --> 00:11:42,960 Speaker 1: is to make them pulses. I call them pulses. And 206 00:11:43,000 --> 00:11:46,960 Speaker 1: it's generally men who are trying to do a crazy number. 207 00:11:47,360 --> 00:11:50,040 Speaker 1: So rather than focus on the quality of the movement 208 00:11:50,360 --> 00:11:54,120 Speaker 1: and getting the most out of it, they do pulses. So, oh, 209 00:11:54,240 --> 00:11:57,280 Speaker 1: you you want to do fifty, but you're never getting 210 00:11:57,320 --> 00:12:02,000 Speaker 1: full extension, you're never really engaging them. Souls, and so 211 00:12:02,120 --> 00:12:04,680 Speaker 1: I don't care how many I do. And I've talked 212 00:12:04,679 --> 00:12:07,679 Speaker 1: about this many times. It goes for just about every exercise. 213 00:12:07,720 --> 00:12:10,200 Speaker 1: I don't care how much weight I left. I care 214 00:12:10,240 --> 00:12:16,760 Speaker 1: about muscle engagement, muscle fiber recruitment, and the quality of 215 00:12:16,960 --> 00:12:20,160 Speaker 1: every single repetition because that's if you're trying to change 216 00:12:20,160 --> 00:12:23,000 Speaker 1: your body and trying to build strength, that's the way 217 00:12:23,080 --> 00:12:25,840 Speaker 1: to do it, not to use momentum and not to 218 00:12:25,960 --> 00:12:29,480 Speaker 1: use bad form. So for a push up, for me, generally, 219 00:12:29,520 --> 00:12:31,920 Speaker 1: where people are going to start is hands a little 220 00:12:31,960 --> 00:12:35,280 Speaker 1: bit wider than shoulder with apart and then just go 221 00:12:35,400 --> 00:12:40,199 Speaker 1: up and down naturally. I rarely change client's form. Back 222 00:12:40,200 --> 00:12:43,480 Speaker 1: in the day, I would rarely change their form because 223 00:12:43,520 --> 00:12:47,040 Speaker 1: you're just gonna do what goes naturally for you, and 224 00:12:47,080 --> 00:12:51,000 Speaker 1: it's it's rare other than again not doing full extension, 225 00:12:51,880 --> 00:12:55,959 Speaker 1: that I would move a hand position. The closer your 226 00:12:55,960 --> 00:12:57,760 Speaker 1: hands are, So here's what you need to know. The 227 00:12:57,800 --> 00:13:00,760 Speaker 1: closer your hands are, the more I SEPs you're using, 228 00:13:00,760 --> 00:13:02,760 Speaker 1: so it's gonna be harder. That's why they call them 229 00:13:02,800 --> 00:13:05,120 Speaker 1: military push ups. If you put your hands, you know, 230 00:13:05,280 --> 00:13:10,120 Speaker 1: make them like a triangle where your thumb I'm doing 231 00:13:10,160 --> 00:13:14,360 Speaker 1: as we speak, your thumbs are touching and your your 232 00:13:14,400 --> 00:13:17,000 Speaker 1: pointer fingers are touching, so you literally have like a 233 00:13:17,040 --> 00:13:21,440 Speaker 1: diamond shape in the middle. That's harder because it's mostly triceps. 234 00:13:21,440 --> 00:13:23,840 Speaker 1: So there you go. So the closer you bring your hands, 235 00:13:24,400 --> 00:13:27,280 Speaker 1: the harder it is because you are actually taking the 236 00:13:27,360 --> 00:13:30,560 Speaker 1: chest out of it as much, not completely out, but 237 00:13:30,679 --> 00:13:34,960 Speaker 1: you are relying much more on your triceps. So what 238 00:13:35,000 --> 00:13:38,160 Speaker 1: do you do. You mix it up. You mix it up. 239 00:13:38,200 --> 00:13:41,640 Speaker 1: I mean I generally do hands just a little wider 240 00:13:41,640 --> 00:13:45,240 Speaker 1: than shoulder with apart and then up and down slowly 241 00:13:45,360 --> 00:13:49,280 Speaker 1: full extension. Everybody, Okay, you guys doing those pulses, So 242 00:13:50,280 --> 00:13:53,440 Speaker 1: you call it locking out essentially that your elbows, your 243 00:13:53,520 --> 00:13:56,520 Speaker 1: arms are fully extended at the top and then go 244 00:13:56,600 --> 00:13:59,760 Speaker 1: down pretty darn far, almost till your chest is touching 245 00:13:59,760 --> 00:14:01,440 Speaker 1: the g That's another thing people say, Well, you know, 246 00:14:01,960 --> 00:14:03,520 Speaker 1: I was told you to do it right, you have 247 00:14:03,600 --> 00:14:06,920 Speaker 1: to touch people with really long arms, so that could 248 00:14:06,920 --> 00:14:11,319 Speaker 1: be that could be kind of impossible. So it's going 249 00:14:11,440 --> 00:14:13,760 Speaker 1: up and down slowly, and I'm going to give you 250 00:14:13,840 --> 00:14:17,960 Speaker 1: again that two second four second general rule that I 251 00:14:18,120 --> 00:14:22,080 Speaker 1: use for just about every exercise. Now, there can be variation, 252 00:14:22,520 --> 00:14:26,240 Speaker 1: but the way that I get so much out of 253 00:14:26,280 --> 00:14:29,520 Speaker 1: my workouts and exercises. And it concludes the push up 254 00:14:29,720 --> 00:14:33,760 Speaker 1: especially is I go down on a three to four 255 00:14:33,840 --> 00:14:36,400 Speaker 1: second count and I go up on a one to 256 00:14:36,440 --> 00:14:39,640 Speaker 1: two count. Most people do the exact opposite. They just 257 00:14:39,680 --> 00:14:43,200 Speaker 1: dropped pulse pose, pose pose. So that's great for just 258 00:14:43,960 --> 00:14:47,600 Speaker 1: the endurance capabilities of the muscle and and you know, yes, 259 00:14:47,640 --> 00:14:50,000 Speaker 1: you're getting something out of it. But if you want 260 00:14:50,040 --> 00:14:54,840 Speaker 1: to maximize your push up, slow it down. Do not 261 00:14:55,000 --> 00:14:59,160 Speaker 1: use gravity. I'm sorry you do not use momentum, use grab, 262 00:14:59,520 --> 00:15:06,760 Speaker 1: slow down, fight the gravity. So slow, slow, slow, and 263 00:15:06,800 --> 00:15:08,680 Speaker 1: go and do what is natural. And if you want 264 00:15:08,680 --> 00:15:10,480 Speaker 1: to vary it you can slowly. You know, you can 265 00:15:10,520 --> 00:15:12,440 Speaker 1: do one rep, walk your hands in a little bit, 266 00:15:12,480 --> 00:15:14,480 Speaker 1: do another repetition, walk your hands in a little bit. 267 00:15:14,480 --> 00:15:16,760 Speaker 1: I'm gonna give you a bunch of different variations like that. 268 00:15:17,160 --> 00:15:19,760 Speaker 1: But that is one simple way to get started, right. 269 00:15:20,080 --> 00:15:23,360 Speaker 1: So think about it. If you're someone who does a 270 00:15:23,440 --> 00:15:26,960 Speaker 1: chess press or a barbell press, and it is literally 271 00:15:27,000 --> 00:15:30,640 Speaker 1: just flipping over and doing it without the way slow 272 00:15:31,160 --> 00:15:35,440 Speaker 1: it down. So it is not wrong, it is different. 273 00:15:36,440 --> 00:15:38,600 Speaker 1: And the number of trainers out there who say you 274 00:15:38,640 --> 00:15:41,000 Speaker 1: know their way or the highway. This is the only 275 00:15:41,040 --> 00:15:44,120 Speaker 1: way you can do a push up that is completely goofy, 276 00:15:44,200 --> 00:15:49,160 Speaker 1: and it is completely wrong. It's similar to saying like 277 00:15:49,240 --> 00:15:52,920 Speaker 1: you could only grip a barbell in one position. No, 278 00:15:53,160 --> 00:15:57,560 Speaker 1: you can do tricep exercises with the barbell, doing a 279 00:15:57,600 --> 00:16:02,440 Speaker 1: bench press, hands really close, okay, elbows you know, Oh 280 00:16:02,520 --> 00:16:03,960 Speaker 1: you have to have your elbows tight to your body. 281 00:16:03,960 --> 00:16:06,440 Speaker 1: Now you don't like is that how you do a 282 00:16:06,480 --> 00:16:09,160 Speaker 1: bench press or how you do you know, it's just different. 283 00:16:10,200 --> 00:16:15,760 Speaker 1: It's recruiting the muscle fibers differently. All right, Let's take 284 00:16:15,920 --> 00:16:18,120 Speaker 1: one more quick break and when we come back, me 285 00:16:18,160 --> 00:16:20,960 Speaker 1: to give you so many different variations of the push 286 00:16:21,040 --> 00:16:23,160 Speaker 1: up and talk about how you should do it or 287 00:16:23,200 --> 00:16:25,480 Speaker 1: when you should do it within your program, all that 288 00:16:25,560 --> 00:16:28,280 Speaker 1: kind of stuff. And I know that many of you 289 00:16:28,840 --> 00:16:30,800 Speaker 1: really don't like it. I should have started the show 290 00:16:30,880 --> 00:16:34,920 Speaker 1: by saying that you detest push ups many people, but 291 00:16:35,040 --> 00:16:38,840 Speaker 1: trust may learn to enjoy them at your own You know, 292 00:16:38,880 --> 00:16:40,880 Speaker 1: you're not having a gym teacher until you have to 293 00:16:40,920 --> 00:16:43,000 Speaker 1: do it. You're not having a coach forcing you to 294 00:16:43,040 --> 00:16:45,760 Speaker 1: do it. It's on your own time, at your own pace, 295 00:16:46,240 --> 00:16:49,000 Speaker 1: with no one around. Privacy of your own home. That's 296 00:16:49,000 --> 00:16:51,760 Speaker 1: why I talk about working out at home being like 297 00:16:51,840 --> 00:16:54,960 Speaker 1: one of the that is the future of fitness, working 298 00:16:54,960 --> 00:16:58,040 Speaker 1: at home primarily and shorter workouts. All right, quick break, 299 00:16:58,080 --> 00:17:08,840 Speaker 1: We'll be right back, and we are back again talking 300 00:17:08,920 --> 00:17:11,800 Speaker 1: all about the push up. You know, I it is 301 00:17:12,440 --> 00:17:16,280 Speaker 1: right in line with everything I talk about here on 302 00:17:16,359 --> 00:17:21,639 Speaker 1: Fitness Disrupted. The simplicity. That's so often things are made 303 00:17:21,880 --> 00:17:25,159 Speaker 1: to be so complicated, and whether it's the way the 304 00:17:25,560 --> 00:17:28,160 Speaker 1: fitness person is is talking to you using all those 305 00:17:28,200 --> 00:17:30,199 Speaker 1: big terms and all the stuff like that, which is 306 00:17:30,600 --> 00:17:35,440 Speaker 1: completely unnecessary and only serves to make that person feel smart, 307 00:17:35,960 --> 00:17:38,359 Speaker 1: and then the exercise given to make them really complicated 308 00:17:38,359 --> 00:17:40,280 Speaker 1: when you add too much in. And I'm gonna give 309 00:17:40,320 --> 00:17:46,080 Speaker 1: you variations, but let it be known that I pretty much, yes, 310 00:17:46,119 --> 00:17:49,000 Speaker 1: I vary my push ups around, but I still stick 311 00:17:49,040 --> 00:17:51,840 Speaker 1: to the basic push up that is the framework of 312 00:17:51,920 --> 00:17:57,440 Speaker 1: my push up routine. I don't make it too complicated, okay, 313 00:17:57,920 --> 00:18:01,960 Speaker 1: and you shouldn't. And you take an exercise and you 314 00:18:02,000 --> 00:18:04,879 Speaker 1: add a bunch of different components into it, what you 315 00:18:05,000 --> 00:18:08,080 Speaker 1: end up doing is taking the focus off of the 316 00:18:08,160 --> 00:18:13,000 Speaker 1: muscles you are trying to recruit. You know, it's quite 317 00:18:13,040 --> 00:18:17,040 Speaker 1: often done with abdominal exercises. You know, people doing squats 318 00:18:17,040 --> 00:18:20,520 Speaker 1: and lunges with dumbbells and standing on both suit things 319 00:18:20,600 --> 00:18:22,240 Speaker 1: like that. And there's a time and a place, of 320 00:18:22,280 --> 00:18:25,119 Speaker 1: course there is. But when you're trying to build strength 321 00:18:25,600 --> 00:18:29,560 Speaker 1: and that base of strength, which is so important, quite 322 00:18:29,640 --> 00:18:33,160 Speaker 1: often people try to make it really complicated and funky, 323 00:18:33,160 --> 00:18:35,679 Speaker 1: and trainers do it, and I get it. You know, 324 00:18:35,760 --> 00:18:38,000 Speaker 1: you want to be entertained and you want it to 325 00:18:38,000 --> 00:18:40,560 Speaker 1: be fun and you want that variation, and there's balancing 326 00:18:40,560 --> 00:18:43,240 Speaker 1: coordination things and sports performance. I get it the time 327 00:18:43,240 --> 00:18:46,760 Speaker 1: and places I keep saying, but far too often people 328 00:18:46,840 --> 00:18:49,439 Speaker 1: can't do a good push up to begin with. And 329 00:18:49,480 --> 00:18:51,919 Speaker 1: then oh my gosh, I mean on Instagram everyone's like, 330 00:18:52,119 --> 00:18:54,720 Speaker 1: you know, got a hand on a medicine ball and 331 00:18:54,760 --> 00:18:58,040 Speaker 1: their feet on a TRX strap and you know they're 332 00:18:58,040 --> 00:19:00,560 Speaker 1: holding on for dear life. Now makes for a decent 333 00:19:00,680 --> 00:19:03,960 Speaker 1: video and you know whatever, but what's your goal? Okay, 334 00:19:04,080 --> 00:19:07,359 Speaker 1: enough about that. So, like I started the show by saying, 335 00:19:07,440 --> 00:19:10,719 Speaker 1: one of the reasons the push up is such an 336 00:19:10,720 --> 00:19:13,240 Speaker 1: amazing exercise and the reason that the beginner to the 337 00:19:13,280 --> 00:19:16,080 Speaker 1: advanced person can do them is because you can modify 338 00:19:16,160 --> 00:19:20,040 Speaker 1: them in an infinite number of ways, infinite. And I 339 00:19:20,080 --> 00:19:23,600 Speaker 1: gave you the progression basically four stages, the wall, the bench, 340 00:19:23,960 --> 00:19:27,159 Speaker 1: the knees, the toes. Okay, and by the way, what 341 00:19:27,280 --> 00:19:30,520 Speaker 1: I used to do with clients, if you are on 342 00:19:30,560 --> 00:19:34,520 Speaker 1: your knees, when you can do essentially about ten good 343 00:19:35,400 --> 00:19:37,800 Speaker 1: push ups on your knees, then you can go to 344 00:19:37,840 --> 00:19:40,200 Speaker 1: your toes and you're probably gonna do one to three. 345 00:19:40,560 --> 00:19:42,840 Speaker 1: That was always my goal. One to three on your 346 00:19:42,880 --> 00:19:45,720 Speaker 1: toes after you can do ten on your knees. And 347 00:19:45,760 --> 00:19:48,160 Speaker 1: what you'll find is and do like two or three 348 00:19:48,160 --> 00:19:51,600 Speaker 1: sets one to three push ups. After you can do 349 00:19:51,720 --> 00:19:56,359 Speaker 1: ten on your knees, you're gonna get strong really quickly, 350 00:19:57,640 --> 00:20:01,920 Speaker 1: really quickly. And again you're working your core. You're working 351 00:20:01,960 --> 00:20:05,879 Speaker 1: those three muscle groups. Such a valuable movement. I can't 352 00:20:06,320 --> 00:20:10,440 Speaker 1: stress it more highly. Okay, now here's other variations. So 353 00:20:10,960 --> 00:20:13,719 Speaker 1: I told you, like if you bring your hands closer together, 354 00:20:14,400 --> 00:20:16,040 Speaker 1: more triceeps, more arms. So if you say, you know what, 355 00:20:16,040 --> 00:20:17,760 Speaker 1: I want to kind of focus on my arms today 356 00:20:17,800 --> 00:20:20,840 Speaker 1: a little bit more. You want those triceps to be 357 00:20:20,920 --> 00:20:24,000 Speaker 1: a little bit more fatigued. Get your hands as close 358 00:20:24,040 --> 00:20:25,960 Speaker 1: together as you can, like like I said, thumb to 359 00:20:26,080 --> 00:20:28,400 Speaker 1: thumb and pointer finger to pointer finger make a little 360 00:20:28,440 --> 00:20:31,600 Speaker 1: diamond shape they call the military push ups, and do 361 00:20:31,680 --> 00:20:34,919 Speaker 1: them that way. So that is one variation. Now you 362 00:20:34,920 --> 00:20:37,120 Speaker 1: can still do them. I gave you the bench as 363 00:20:37,160 --> 00:20:40,040 Speaker 1: a progression, but that's also a great way to vary 364 00:20:40,040 --> 00:20:43,320 Speaker 1: it up. So you can do incline and decline push up. 365 00:20:43,440 --> 00:20:46,080 Speaker 1: So that is one way I often vary them for 366 00:20:46,119 --> 00:20:48,560 Speaker 1: myself is I will do a set of regular pushups, 367 00:20:49,040 --> 00:20:51,040 Speaker 1: then I'll do a set with the bench, so my 368 00:20:51,080 --> 00:20:52,879 Speaker 1: hands on a bench, so it is a little easier, 369 00:20:52,880 --> 00:20:56,480 Speaker 1: but it's different and I slow it down. So incline 370 00:20:56,520 --> 00:20:58,840 Speaker 1: push ups and then decline push ups, put your feet 371 00:20:58,920 --> 00:21:02,040 Speaker 1: up on the bench, hands on the floor, and that 372 00:21:02,200 --> 00:21:06,080 Speaker 1: is a great three set push up routine. Regular pushups, 373 00:21:06,359 --> 00:21:08,520 Speaker 1: then hands on the bench, and then feet on the bench. 374 00:21:08,800 --> 00:21:12,879 Speaker 1: So inclined, decline regular, great way to vary it around. 375 00:21:13,720 --> 00:21:17,239 Speaker 1: And then there's two other ways that I really really like, 376 00:21:18,560 --> 00:21:22,639 Speaker 1: and there are more advanced moves. The variation is to 377 00:21:23,600 --> 00:21:27,000 Speaker 1: start use a lot utilizing your feet. Okay, changing things 378 00:21:27,000 --> 00:21:29,000 Speaker 1: that you're going to do with your feet. So again, 379 00:21:29,080 --> 00:21:33,520 Speaker 1: after you can do I would say probably twenty twenty 380 00:21:33,560 --> 00:21:36,760 Speaker 1: good push ups on your toes. Then you can start 381 00:21:36,800 --> 00:21:41,399 Speaker 1: adding some some more complex core type moves. And a 382 00:21:41,480 --> 00:21:45,879 Speaker 1: great starting point that I use is raising and lowering 383 00:21:45,880 --> 00:21:48,480 Speaker 1: of foot, So you're gonna alternate raising and lowering of foots. 384 00:21:48,480 --> 00:21:52,440 Speaker 1: You're gonna go down and you're gonna raise your right foot. 385 00:21:52,760 --> 00:21:54,720 Speaker 1: Then you can come back up and put your foot 386 00:21:54,720 --> 00:21:57,480 Speaker 1: back down, and then you can go down again and 387 00:21:57,560 --> 00:22:00,520 Speaker 1: raise your left foot, so you alternate raising and lowering 388 00:22:00,600 --> 00:22:03,359 Speaker 1: a foot, just straight leg, so you're basically bringing that 389 00:22:03,400 --> 00:22:06,919 Speaker 1: heel up towards the ceiling and just alternate. So now 390 00:22:06,960 --> 00:22:12,040 Speaker 1: because you're on one toe, you are adding an element 391 00:22:12,160 --> 00:22:17,119 Speaker 1: of core instability, so you're gonna be recruiting more ab muscles. 392 00:22:17,600 --> 00:22:22,320 Speaker 1: So that's a great one. Once you're doing twenty really 393 00:22:22,400 --> 00:22:25,919 Speaker 1: good form toe push ups, then start outing those in. 394 00:22:26,280 --> 00:22:28,560 Speaker 1: But don't start those too soon. I can't stress that 395 00:22:28,680 --> 00:22:31,720 Speaker 1: enough either. And then the progression from there that I 396 00:22:31,800 --> 00:22:34,280 Speaker 1: love are you can call them spider man push ups, 397 00:22:34,280 --> 00:22:37,840 Speaker 1: and it's great for Tom Holland to talk about spider 398 00:22:37,880 --> 00:22:40,880 Speaker 1: Man push ups. All right, so you're gonna go down. 399 00:22:40,960 --> 00:22:43,040 Speaker 1: There's two ways you can do this, and and I'll 400 00:22:43,040 --> 00:22:47,199 Speaker 1: give you the easier, more advanced move, and then the 401 00:22:47,400 --> 00:22:50,520 Speaker 1: even harder, more advanced move. So you go down in 402 00:22:50,600 --> 00:22:53,680 Speaker 1: a into a push up, and you bring your right 403 00:22:53,760 --> 00:22:56,960 Speaker 1: knee towards your right elbow. Okay, as you go down, 404 00:22:57,119 --> 00:22:58,760 Speaker 1: and then you come back up and you return to 405 00:22:59,080 --> 00:23:02,399 Speaker 1: starting position when you go down again. Now it's left 406 00:23:02,440 --> 00:23:06,120 Speaker 1: knee to left elbow okay, and kind of a Spider 407 00:23:06,119 --> 00:23:09,320 Speaker 1: Man crouch. You're bringing that knee to your elbow and 408 00:23:09,359 --> 00:23:13,320 Speaker 1: you alternate. Okay. That is much more advanced than your 409 00:23:13,320 --> 00:23:15,720 Speaker 1: regular push up, and it's even more advanced than just 410 00:23:15,840 --> 00:23:17,960 Speaker 1: raising and lowering a foot. But that's the progression I 411 00:23:17,960 --> 00:23:22,240 Speaker 1: want people do good push ups on your toes. Then 412 00:23:22,240 --> 00:23:24,760 Speaker 1: you can start adding in the raising and lowering your 413 00:23:24,800 --> 00:23:28,560 Speaker 1: leg alternating that, and then spider Man push up. So 414 00:23:28,680 --> 00:23:34,520 Speaker 1: that's a great three set progression. Regular push ups alternating 415 00:23:34,680 --> 00:23:38,000 Speaker 1: raising and lowering a leg, and then Spider Man push ups. 416 00:23:38,040 --> 00:23:41,840 Speaker 1: All right, let me give you the final awesome variation 417 00:23:42,320 --> 00:23:44,840 Speaker 1: Spider Man pushups. But you're gonna bring that knee under 418 00:23:44,880 --> 00:23:47,600 Speaker 1: your body. So as you go down, you're gonna kind 419 00:23:47,640 --> 00:23:51,720 Speaker 1: of twist, bringing that right knee under your body towards 420 00:23:51,760 --> 00:23:56,240 Speaker 1: your left arm. Okay, So you're driving that knee forward, 421 00:23:56,240 --> 00:23:59,320 Speaker 1: bringing it underneath your body towards the opposite arm. Then 422 00:23:59,359 --> 00:24:02,400 Speaker 1: go back to darting position, go down again, and it's 423 00:24:02,440 --> 00:24:06,119 Speaker 1: your left knee towards your right arm. And there you 424 00:24:06,200 --> 00:24:09,919 Speaker 1: have it. That is all you need to know about 425 00:24:09,920 --> 00:24:13,119 Speaker 1: the push up. And if you're not doing them now 426 00:24:13,680 --> 00:24:18,720 Speaker 1: and you want to dramatically improve your strength tone your 427 00:24:18,800 --> 00:24:22,040 Speaker 1: upper body, you know, add some muscle onto that upper 428 00:24:22,080 --> 00:24:27,760 Speaker 1: body arms, chest and shoulders and start to strengthen that core. 429 00:24:29,240 --> 00:24:31,800 Speaker 1: That's the way to do it. The push up. Now, 430 00:24:31,920 --> 00:24:33,239 Speaker 1: you don't have to do them every day, and I 431 00:24:33,320 --> 00:24:35,800 Speaker 1: actually don't recommend that I don't do them every day. 432 00:24:36,359 --> 00:24:38,880 Speaker 1: Here's a nice little routine. I like to do push 433 00:24:38,960 --> 00:24:43,800 Speaker 1: ups on alternating days and core exercises on alternating days 434 00:24:43,800 --> 00:24:46,320 Speaker 1: at home. Okay, so that's kind of my at home 435 00:24:46,359 --> 00:24:48,800 Speaker 1: thing is do you know a couple of sets of 436 00:24:48,800 --> 00:24:50,679 Speaker 1: push ups and you can pick a number. You can 437 00:24:50,680 --> 00:24:52,760 Speaker 1: say I'm gonna do a hundred throughout the day, whatever 438 00:24:52,800 --> 00:24:55,040 Speaker 1: you want to do, or say, you know, I'm gonna 439 00:24:55,080 --> 00:24:59,000 Speaker 1: do three sets of ten. And that's Monday, Wednesday, Friday, 440 00:24:59,080 --> 00:25:04,760 Speaker 1: and then a different type of core exercise routine Tuesday, Thursday, Saturday. 441 00:25:04,840 --> 00:25:06,840 Speaker 1: I like one day off from everything and there you 442 00:25:06,880 --> 00:25:08,320 Speaker 1: have it. You don't have to do them, and I 443 00:25:08,359 --> 00:25:10,520 Speaker 1: don't recommend doing them every day, you kind if you want. 444 00:25:10,600 --> 00:25:13,000 Speaker 1: They are I don't want to muddy the waters too much, 445 00:25:13,000 --> 00:25:16,000 Speaker 1: but you can if you want. But like every other exercise, 446 00:25:16,119 --> 00:25:19,920 Speaker 1: your muscles need a day to recover, so I would 447 00:25:19,960 --> 00:25:23,760 Speaker 1: do them on non consecutive days, three days a week. 448 00:25:23,840 --> 00:25:26,800 Speaker 1: Push ups three sets if you want, If you want 449 00:25:26,840 --> 00:25:29,480 Speaker 1: to pick a number, so it's either three sets or 450 00:25:29,800 --> 00:25:32,640 Speaker 1: say hey, I'm gonna do a hundred, two hundred fifty 451 00:25:32,680 --> 00:25:34,600 Speaker 1: and break them up throughout the day. And by the way, 452 00:25:34,640 --> 00:25:36,879 Speaker 1: that goes to the other thing I talk about all 453 00:25:36,920 --> 00:25:40,199 Speaker 1: the time, you know, micro workouts. You don't have to 454 00:25:40,240 --> 00:25:43,320 Speaker 1: do just one workout that's an hour you can do. 455 00:25:43,560 --> 00:25:46,320 Speaker 1: This is such a great example of spreading it out 456 00:25:46,320 --> 00:25:51,240 Speaker 1: throughout the day. Absolutely, okay, that is the way to 457 00:25:51,359 --> 00:25:53,240 Speaker 1: do it. Push Ups. I'm gonna give you one final 458 00:25:53,280 --> 00:25:55,760 Speaker 1: one though, fun one. I actually did this on Instagram 459 00:25:55,880 --> 00:25:59,000 Speaker 1: or posted it to Instagram. When you kind of board 460 00:25:59,040 --> 00:26:00,960 Speaker 1: and you've got some really good strength going with the 461 00:26:01,000 --> 00:26:03,760 Speaker 1: push up, I do sets of ten push ups, but 462 00:26:03,840 --> 00:26:06,679 Speaker 1: a ten second rep, so I go down on a 463 00:26:06,760 --> 00:26:10,400 Speaker 1: nine count up on a one. So that's how slowly 464 00:26:10,480 --> 00:26:15,440 Speaker 1: I go down. So basically the hundred second push up 465 00:26:15,720 --> 00:26:19,880 Speaker 1: you go or push ups ten repetitions ten seconds each, 466 00:26:20,320 --> 00:26:24,040 Speaker 1: so one second on the up, nine seconds to get 467 00:26:24,080 --> 00:26:27,160 Speaker 1: to the ground, so slow, really hard to do. That's 468 00:26:27,200 --> 00:26:30,359 Speaker 1: a real fun way, and it's ten. It's not a hundred. 469 00:26:30,960 --> 00:26:32,879 Speaker 1: And by the way, I don't recommend I don't do 470 00:26:32,920 --> 00:26:35,520 Speaker 1: any more than fifty. When I'm you know, really building 471 00:26:35,560 --> 00:26:38,119 Speaker 1: up the strength. I stop at fifty personally. Now. I 472 00:26:38,119 --> 00:26:40,840 Speaker 1: know people can do more, and you know, as long 473 00:26:40,880 --> 00:26:43,480 Speaker 1: as you're doing great form, that's fine. But that's where 474 00:26:43,480 --> 00:26:46,480 Speaker 1: I stop, all right, and there you go. Please, if 475 00:26:46,480 --> 00:26:49,000 Speaker 1: you're not doing them, do them. My goal is to 476 00:26:49,040 --> 00:26:53,320 Speaker 1: be doing push ups until I can't till the day 477 00:26:53,359 --> 00:26:57,679 Speaker 1: I die. That important, alright, functional strength, and all strength 478 00:26:57,760 --> 00:27:01,200 Speaker 1: is functional. But this is such an easy, great body 479 00:27:01,240 --> 00:27:04,639 Speaker 1: weight exercise that will give you so much when you 480 00:27:04,680 --> 00:27:08,040 Speaker 1: do them. All right, that's it. Enough has said, Please 481 00:27:08,280 --> 00:27:11,320 Speaker 1: if you like the show or just rate a period 482 00:27:11,760 --> 00:27:14,560 Speaker 1: um and I've said it before, this is fitness disrupted. 483 00:27:14,600 --> 00:27:16,919 Speaker 1: I expect to have one in two stars and five stars, 484 00:27:16,960 --> 00:27:19,320 Speaker 1: nothing in between, because you're either going to go you know, 485 00:27:19,359 --> 00:27:22,160 Speaker 1: when I'm disrupting stuff when I'm giving you the truth 486 00:27:22,880 --> 00:27:25,800 Speaker 1: that's often uncomfortable, so I get it. But please rate 487 00:27:25,840 --> 00:27:28,040 Speaker 1: the show, tell your friends, leave some comments. I got 488 00:27:28,400 --> 00:27:31,160 Speaker 1: uh someone asked about doing a heart rate show. That's 489 00:27:31,200 --> 00:27:33,320 Speaker 1: gonna be one coming up very soon, so if you 490 00:27:33,400 --> 00:27:36,280 Speaker 1: want certain things discussed, let me know in the comments 491 00:27:36,359 --> 00:27:39,119 Speaker 1: as well. And thank you as always for listening. I 492 00:27:39,160 --> 00:27:40,879 Speaker 1: love what I do. I've been doing it for a 493 00:27:40,960 --> 00:27:43,560 Speaker 1: really long time, and this is what I will be 494 00:27:43,600 --> 00:27:45,920 Speaker 1: doing until the day I die, along with my pushups. 495 00:27:46,119 --> 00:27:50,400 Speaker 1: All right, I'm Tom Holland, excise physiologist, author, sports nutritionist, 496 00:27:50,560 --> 00:27:54,200 Speaker 1: and just someone who loves helping people look better, feel better, 497 00:27:54,440 --> 00:27:58,880 Speaker 1: and live longer. Have an awesome day. Thank you for listening, 498 00:27:59,600 --> 00:28:08,760 Speaker 1: and the even yourself. YEA. Fitness Disrupted is a production 499 00:28:08,800 --> 00:28:12,399 Speaker 1: of I Heart Radio. For more podcasts from my heart Radio, 500 00:28:12,760 --> 00:28:16,200 Speaker 1: visit the I heart Radio app, Apple Podcasts, or wherever 501 00:28:16,240 --> 00:28:17,800 Speaker 1: you listen to your favorite shows.