Push-ups, or press-ups as they are commonly referred to as in England, are a great exercise / workout which can be performed virtually anywhere. Whilst most people think that push-ups solely work the arms, they in fact are more of a whole body workout. The arms are intensely worked with the tricep, bicep and shoulder muscles all in action during the push-up motion. Performing the push-up movement also works the abdominal, back and leg muscles.
There are numerous styles of press-up which can be used to add variety to a workout and to target specific muscles groups. These include ‘Diamond Grip’, ‘Wide Grip’, ‘Narrow Grip’, ‘One Armed’, ‘Clapping’, ‘Elevated’ and ‘Dive Bomber’ push-ups to name but a few. The fact that all these push-up exercises can be completed with very little or no equipment, and with only a small amount of space required means that they perfect ‘anytime’ workout.
For ‘The One Thousand Push-up Challenge’ we will concentrate on standard press-ups. Whilst a standard push-up may vary in some people’s interpretation, for this challenge they should be performed as follows:-
1) Lie, chest to the ground, with your hands level to your shoulders and slightly out to the side. Palms are flat to the floor and feet together and parallel.
2) Looking forward push upwards off the floor. The palms of your hands must remain in the same position and your body should remain virtually straight, keeping your legs straight and toes tucked under your feet.
3) As your arms straighten, exhale and pause briefly.
4) Return to start position by slowly lowering your body towards the floor. Keep the palms of your hands fixed in the same position and your body straight with feet together. Your chest should briefly touch the floor before pushing upwards again.
5) Repeat the above movement in a fluent and continuous movement.
Now that we are all clear on how a standard push up should be performed, let’s move on to the challenge. The aim of the challenge is to complete one thousand press-ups as quickly as possible. This is an extreme challenge which will test your strength, stamina and mental resolve. The best way to approach the challenge is by splitting the 1000 push-ups into manageable sets with a rest period in between. It will probably take you a number of weeks to build up to the 1000 press-ups, even with long rest periods. Once you achieve this landmark your aim should be to reduce your rest period time and / or increase the number of repetitions in each set. An example of how this could be achieved is shown below:
Week 1: 50 sets x 20 repetitions / Rest period per set = 4 minutes
Week 2: 50 sets x 20 repetitions / Rest Period per set = 3 minutes
Week 3: 40 sets x 25 repetitions / Rest Period per set = 3 minutes
Week 4: 40 sets x 25 repetitions / Rest Period per set = 2 1/2 minutes
Week 5: 40 sets x 25 repetitions / Rest Period per set = 2 minutes
Week 6: 33 sets x 30 repetitions / Rest Period per set = 2 minutes
Week 7: 33 sets x 30 repetitions / Rest Period per set = 1 minute
Week 8: 25 sets x 40 repetitions / Rest Period per set = 1 minute.
The above is for illustration purposes and it is up to the individual how they attempt the 1000 press-up challenge. Should you feel faint, dizzy or unwell during this workout you must stop immediately.
Take the One Thousand Push-up Challenge today at the home of sport and fitness challenges.
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