it's time for you to discover a fast effective push up workout which you can
do at home if you're a beginner or someone who is already pretty good at push-ups all
levels can adapt this workout get ready to pump out a hundred reps today for a
bigger and stronger chest arms and of course improved push-up endurance
let's jump straight in and summarize the workout you're about to try we're going to use a pyramid
method to accumulate a total of a hundred reps the difference between someone new and more advanced
is the time taken to finish the workout this workout is very simple and it's entirely self
paced based on your level start out with four reps once completed rest as long as you need
to feel fresh the key point is to rest as long as needed between each upcoming set in
order to give your maximum effort when you're ready go for a continuous set of eight reps
as the rep numbers increase each set naturally your rest times will reflect this - we're going
to continue using this style of work and rest to complete the push-up pyramid as you watch me
bang out some more push-ups here are my tips for perfect form use a constant tempo every
single rep this way you can be confident the form standards are remaining strict and effective for
range of motion get the chest to the ground and your arms locked straight every rep I'd rather
you accumulate a hundred proper full range push-ups and a hundred sloppy ones without
getting super philosophical on a fitness video push-ups are comparable to most things in life
keep in mind effort is rewarded and shortcuts usually don't work so well now if at any point
during this workout you're unable to complete all the reps consecutively in a set here's what
to do for example if the 16 or 20 reps set is too much without stopping you have two options option
one is to take a break mid set when you can't continue rest for a bit and keep going until the
reps for the set are done option two is to reduce exercise intensity by performing incline push-ups
by doing push-ups at an angle the body weight loading is reduced which should make it possible
to hit the higher rep sets the key concept is you're going to finish the hundred total reps
even if modifications are necessary to start with don't stress if you can't do every single
set continuously the first time you try this the fact that it's challenging is a good sign because
this gives you room to improve in future sessions speaking of which I'd like to talk about growing
with this workout over time now that you know proper push-up form and the training structure
let's talk progressive overload the first time you try this and might take around 20 minutes
to complete every workout the goal is to finish the hundred reps in less time shaving off even
a few minutes every workout is a sensible and sustainable approach to improvement what we're
doing here is referred to as progressing with training density completing the total reps in a
reduced amount of time awesome everyone that's what I want you working on in today's workout
thanks for tuning into Fitness fa Q's make sure you leave a thumbs up if you're excited to train
the push-up with this fun workout structure Pierce share this video with a friend who wants to start
exercising but doesn't know how let's spread the gains around now if you want answers to all
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