Pushups are a classic bodyweight exercise that target multiple muscle groups and provide great benefits when done correctly.
However, it is essential to constantly challenge yourself with more advanced variations rather than just increasing the number of repetitions.
Let’s see how to take your pushup routine to the next level, and an alternative exercise to avoid muscle imbalances.
Why you should opt for more challenging variations ?
If you can easily crank out 30, 40 or even 50 classic pushups in a set without breaking a sweat, you might not be getting the most out of your workout.
According to fitness expert Jeff Cavaliere, it’s crucial to choose a harder variation of the pushup that would have you maxing out at around 20 reps per set.
This way, you’ll make sure you’re challenging your muscles effectively and not just going through the motions.
Incorporate different pushup variations into your routine to keep your body guessing and continue making progress.
What to do instead the 100 “pushups a day” challenge ?
Instead of aiming for a specific number like 100 pushups every day, Cavaliere suggests thinking about performing 5 sets of pushups, each tailored to your ability level.
To prevent excessive strain on your shoulders, elbows, and wrists, as well as to avoid inflammation or irritation, it’s advised not to perform pushups to failure in each set.
Instead, stop approximately 5 reps short of failure to maintain proper form and reduce the risk of injuries.
Allowing yourself adequate recovery time between sets may demand additional discipline but will result in fresher reps and better muscle activation.
Transform your mindset from merely completing a certain number of pushups daily to focusing on quality repetitions and proper technique.
Alternative exercise: the superman pressout
If you’re looking for a challenge and loved the idea of completing 100 pushups a day, Cavaliere recommends trying the Superman pressout as an alternative exercise.
Incorporating this move into your workout will help you target the rhomboids and rotator cuff muscles in your back, which can often get overlooked and lead to muscle imbalances.
The Superman pressout complements your pushup routine by working different muscles and providing a well-rounded approach to upper body strength.
How to Perform the Superman Pressout ?
- Lie face down on the floor or on a yoga mat with your arms stretched out straight in front of you.
- Engage your core and slowly lift your chest and arms off the ground while keeping your legs anchored to the floor.
- Hold the “Superman” position at the top for a moment before lowering yourself back down with control.
- Repeat for the desired number of repetitions (Cavaliere recommends 20 after each set of pushups).
Sample pushup routine with added variety
To help you incorporate these tips into your workouts, here’s a sample pushup routine that includes various pushup variations and the Superman pressout:
- Set 1: Wide Grip Pushups – 15 reps followed by 20 Superman pressouts
- Set 2: Incline Pushups – 15 reps followed by 20 Superman pressouts
- Set 3: Diamond Pushups – 10 reps followed by 20 Superman pressouts
- Set 4: Plyometric Pushups – 10 reps followed by 20 Superman pressouts
- Set 5: Decline Pushups – 15 reps followed by 20 Superman pressouts
Taking your pushup routine to the next level requires you to incorporate more challenging variations and focus on quality over quantity.
By structuring your sets accordingly and complementing your pushups with targeted exercises like the Superman pressout, you’ll be able to progressively challenge your muscles for maximum growth and strength gains.
Remember to always listen to your body, maintain proper form, and prioritize recovery for a safe and effective workout regimen.
