35 or Bust

If you can't do a set of 35 unbroken push-ups, then you've got work to do. No one should get to the point in their fitness where having proper control over bodyweight staples goes to shit and they no longer possess the strength or endurance to do them properly.

Classic push-up affords too many benefits that many other movements can't deliver. There just aren't many people who are really good at push-ups who don't have a great chest. That says something.

Distinct Push-Up Advantages

  • Push-ups are healthier for the shoulder joint. They allow the shoulder blade to move around the ribcage as the movement progresses. This movement matches the upper arm's change in position – scapulohumeral rhythm.

    Without it, we'd have gummy shoulders. This is particularly important because conventional bench press patterns force you to pin your shoulder blades back. Consequently, you don't get a chance to train that healthy scapulohumeral rhythm as much as you need to.
  • Push-ups help engage the serratus anterior, a muscle on the side of the torso that engages when the shoulder blades protract. Developing that muscle can keep your shoulders healthy AND really help finish off an impressive V-taper.
  • Proper push-ups create plenty of time under tension that can't be duplicated with other exercises. You'll understand that when you crush repeated sets of 40.

You shouldn't be afraid to make a whole workout out of push-ups. You haven't "graduated" from them just because you're strong enough to press 300 pounds.

Challenge Push-Up

Try This Challenge

If you really want to cook your chest, try super-setting push-ups and bodyweight deep dips. Do 12 reps of push-ups and then do dips to failure and see how many rounds you can get done in 25 minutes.

When your chest and triceps are ready to pop out of your shirt, you can DM me on Instagram to send your thanks.

Related:  How to do a Proper Push-Up

Related:  The 4 Best Ways to Ignite Chest Growth