Introduction

Why you should follow this blog ?

On this blog I will post every Monday a push up program which I want you to do it 3 times a week at your maxim capacity - I will take it progressive because my goal is that you get to make unless 100 push ups in a row. I will post 3 push up programs every Monday ( beginner, intermediate and advanced ) - you decide in which category do you fit. It really doesn't matter which group you fall into. If you follow the progressive push ups training program, you'll soon be able to do 100 push ups!
For those who don't want to train hard , and just to do push ups to have a healthy and an active life stile I will post every week a training which you can do anytime you want - when you wake up, before going to bed, at noon- you can do it more than once a day if you want.

Besides that I will post also different abs work outs if you are interested, healthy recipes and other interesting things that will help you to achieve you sport goals. But the main posts are about push ups and The Push Up Work Outs! 

Do you think there is no way you could do this? I think you can! All you need is a good plan, plenty of discipline and about 30 -60 minutes a week to achieve this goal! 

My second goal is that your chest look like his:

• An aesthetics chest ! 
• This is the shape you will get if you do many push ups ! (chest)

What is a push up ? 

    According to Wikipedia, a push up (USA English), or a press-up (UK English), is "a common strength training exercise performed in a prone position, lying horizontal and face down, raising and lowering the body using the arms."

    Push ups are a basic exercise used in civilian athletic training or physical education and , especially, in military physical training and will develop the pectoral muscles and triceps, with ancillary benifits to the deltoids, serratus anterior, coracobrachialis and the midsection as a whole.

How Push-Ups Build More Muscle?

 If you do push-ups correctly, you develop your scapular muscles and your rotator-cuff muscles to stabilize your shoulders."If you do bench presses instead of push-ups, you don't have to use those muscles so much", says Michael Clark, a physical therapist and president of the National Academy of Sports Medicine. In other words, push-ups not only build up the facade in front of your physique, but also develop the support system behind those muscles, too.

  Here's why that's important: In every physical action, some muscles act as the engine and some act as the brakes. If the brakes aren't strong and durable enough to counterbalance the engine, you've got an injury waiting to happen. When a guy comes up with a chronically sore shoulder from bench pressing, for example, the problem is usually that the chest and shoulder muscles are too strong relative to the muscles behind them.

 So it makes sense that push-ups help improve muscular balance, which is important for developing serious strength. And with strength comes muscular size! 

Body builders, fitness models and strongmen and women have been using the push ups to effectively build muscles and upper body strength since the beginning of time. Or, at least since they realized that pushing yourself off the ground was a good way ti get in shape.

What muscles do you use when you make push ups ? 

Abdominals- The rectus abdominis and transversus abdominis contract continually while performing push-ups to hold the body off the floor and keep the legs and torso aligned.

 

Deltoid- The anterior portion of the deltoid muscle is one of the makor shoulder-joint horizontal adductors, moving your upper arms toward your chest during the upward phase of a push-up. It also helps control the speed of movment during the downward phase.

Pectoralis major- The pectorialis major is another main horizontal adductor of the shoulder joint, so it performs the same function as the anterior deltoid during a push-up.It also contributes to addiction, extension, flexion and internal rotation ranges of motion.

Triceps brachi-  the triceps branchii muscles, or triceps for short, are also hard at work extending the elbow joints so you can fully extend your arms. The triceps also control the speed of elbow-joint flexion during the downward phase of the exercise. The close together you place your hands during a push-up, the harder the triceps work.

How to do your first attempt to 100 push ups ? 

You will know when you are ready for your first attempt at 100 push ups. When you think you are there, I suggest you to rest a complete week before attempting it. Make sure you have hydrated yourself 6 hours before you attempt. It is also a good idea  to have a cup of coffee about 15 minute before you attempt.Its all about the speed, the faster you do the push ups, the more you will be able to do ( that doesn't mean that you will do the push ups fast during the work outs). You can fudge a little too ( just a little), don't go quite as far down as you normally would. If you don't succeed on your first attempt, no biggie. Go back to my training and push yourself harder then ever!