FUNK ROBERTS PUSH UP CHALLENGE

The Perfect Push-Up – Drop and Give Me Ten!

I am not too sure how many of you have seen the commercial for the PushupPro or the Perfect Pushup, which are two handles that you use to help with your pushups. Truth is you don’t need handles to help you develop the perfect pushup, what you need is to start doing them.


The pushup is the ultimate barometer of fitness and one of the basic and most common exercises for the human body. Pushups are a superb exercise that uses the body’s own weight to build a sound fitness foundation. It benefits the entire body, engaging muscle groups in your chest, hands, forearms, biceps, triceps, shoulders, traps, upper and lower back, abs, glutes, hamstrings, quads, calf, feet, your core, stability, your heart muscle and it will even clear your mind.

The great thing about the pushup is that you can do it anywhere, anytime and you can do them completely free.

Pushups can also contribute to better posture and help protect your back from injury and strain. According to Philadelphia-based author and back-pain specialist Dr. Jolie Bookspan, by practicing perfect form while executing pushups, and applying that same form to your upright stance, you may not only stand taller and straighter but you’ll reduce the potential for back pain.

She cautions against the common mistake of allowing the back to arch and sag, putting pressure on the lower back. Try shifting the burden to your core by tucking your hips, flattening your back and contracting your midsection.


The Movement
Assume the classic push up position, with your weight on your hands and calls of the feet. Space your hands just wider than shoulder width apart.

Keeping your back straight, bend your elbows to lower yourself to the floor. When your chest is just off the floor, push yourself back up to the starting position.

Tips
1. Elbows must be fully extended at the start and end of a pushup, forefoot or toes on floor; legs, hips and back straight.
2. Commonly, people don’t make a deep enough descent. Your chest should be slightly lower than parallel to the level of your arms
3. To test your form, have someone make an upright fist and position it below your chest. Your chest should make contact with the fist.
4. Avoid half-pushups, a common error caused by fatigue.
5. Inadequate reps are usually due to a lack of strength endurance, which can be built up over time by executing pushups properly and doing multiple upper body exercises to increase strength.

The Funk Roberts Push Up Challenge

Now that we know the benefits of the pushup, now I would like to challenge my blog readers, Facebook and MySpace Fitness group, friends and family members to complete at least 10 full, proper push ups by the end of April. The test date will be May 8, 2008.

How am I going to that you say, well we are going to practice over the next 6 weeks and by the end, I guarantee you’ll be able to do at least 10 pushups, even if you have never done them before. But you have to work at it and practice. The benefits will be countless.

The Training Program

Before you start with the pushups training program, you must take a test to see where you are and where to start and how to plan your pushups training program. Take the amount of pushups you could do and pick the appropriate category to start

The Beginner
You have never completed a pushup before. You can start with Wall Pushups to help start to develop strength.


shot at System Fitness

Lean against wall with hands shoulder-width apart, and feet together.
Keeping your body straight, slowly lower until your nose touches the wall.
Push back to starting position.

Week 1 – Wall Push-Ups - 5 Days – 3 sets of 10 or Failure – 60 second Rest
Week 2 – Knee Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest
Week 3 – Knee Push Ups – 5 Days – 3 sets of 10 or Failure – 60 Second Rest
Week 4 – Perfect Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest
Week 5 – Perfect Push Ups – 5 Days 3 sets of 10 or Failure – 60 Second Rest
Week 6 – Perfect Push Ups – 5 Days 3 Sets of 10 or Failure – 60 Second Rest
May 8 – 1 Set 10 Perfect Push Ups
Try to Increase your reps every workout during the week

The Intermediate
you have completed up to 5 in the past, but have a problem with one. You can start with Modified Push Ups (Knee Push Ups) This exercise is a precursor to the pushup and should be used to get the strength to do a traditional pushup.


shot at System Fitness

Get down on your knees and bend forward towards the ground resting your hands under the shoulders. Push up with the arms lifting the body off the floor. You may move the hands slightly in any direction to make it more comfortable. Lower and repeat.

Week 1 – Knee Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest
Week 2 – Knee Push Ups – 5 Days – 3 sets of 10 or Failure – 60 Second Rest
Week 3 – Perfect Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest
Week 4 – Perfect Push Ups – 5 Days 3 sets of 10 or Failure – 60 Second Rest
Week 5 – Perfect Push Ups – 5 Days 3 Sets of 10 or Failure – 60 Second Rest
Week 6 – Perfect Push Ups – 5 Days – 3 Sets of 15 or Failure – 3- Second Rest
May 8– 1 Set 15 Perfect Push Ups
Try to Increase your reps every workout during the week

The Advanced
You can do you to 20 pushups. You are going to practice daily to reach 50 pushups



Shot at System Fitness

Assume the classic push up position, with your weight on your hands and calls of the feet. Space your hands just wider than shoulder width apart.

Keeping your back straight, bend your elbows to lower yourself to the floor. When your chest is just off the floor, push yourself back up to the starting position.

Week 1 – Perfect Push Ups – 5 Days – 3 sets of 15 or Failure – 60 Second Rest
Week 2 – Perfect Push Ups – 5 Days – 3 sets of 25 or Failure – 60 Second Rest
Week 3 – Perfect Push Ups – 5 Days – 3 sets of 35 or Failure – 60 Second Rest
Week 4 – Perfect Push Ups – 5 Days 3 sets of 45 or Failure – 60 Second Rest
Week 5 – Perfect Push Ups – 5 Days 3 Sets of 50 or Failure – 60 Second Rest
Week 6 – Perfect PushUps – 5 Days – 3 Sets of 55 or Failure – 3- Second Rest
May 8 - 20 or more Perfect Push Ups


The Expert
You can do 50 and want a challenge. You can try a variety of different types of pushups to challenge yourself – see video

Practice different types of Push Ups seen in the video below
May 8 – 10 Perfect Push Ups and 10 Alternate Push Ups – Your Choice.

Send or Upload the video on the Funk Roberts Fitness Facebook Group.


I believe, push-ups are the most effective exercise for improving total body fitness. They include cardiovascular training, weight/body lifting and muscle stretching, all in one exercise.

I think we can be the fittest bunch of readers and Fitness Groups on both Facebook and MySpace. Also include your friends and family. Kids can benefit from this challenge and it is always easier and more fun when you can do this with someone you love.

Good Luck to all. I think in total we can accumulate 10,000 Push Ups in one day …wow is that a Guinness World Book Record?

Enough talk - NOW DROP AND GIVE ME TEN!

Funk Roberts
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