Last week, we discussed the beautiful health benefits of one of the world’s most ancient exercises, the pushup. This week, we will share some advanced pushup techniques for those seeking variety in their workout—but first, let me share the quintessential moment when my mind was opened to the possibility of throwing up high numbers of pushups. The start wasn’t the 1000-a-day pushup challenge highlighted in the previous article.
I had made a constant and trusted companion out of pushups by the time I was 15 years old. It was the closest thing to having a superpower that increased confidence, strength and muscles, but most importantly, it increased my favorable odds whenever the unforgiven streets of East New York, Brooklyn, decided to present me with the unavoidable and far too often street fight to survive the day.
Many moons later, as adults, two of my comrades and I formed an accountability group to enhance and excel our lives to higher heights and accomplish our goals. One discipline we knew was necessary was punctuality. So, we had a formula at the top of the list to be punctual or be penalized.
The agreement was whoever showed up late to a meeting would have to do ten pushups per minute as a penalty. One day, a meeting was scheduled for 3:00 pm in midtown Manhattan. After oversleeping and waking up from a much-needed nap at 3:00 pm. I sprang into action, my mind racing with calculating pushups I’d have to do as I quickly got dressed and rushed to catch the number two train to midtown. The pressure was on to arrive as soon as possible to keep the pushup count minimal. As I arrived at our meeting place in an upstairs restaurant area, my two accountability partners gleefully welcomed me with laughter. They knew we had quite a day before us since I was making it there at 4:00 pm. That’s 600 pushups owed, which must be completed before we leave the meeting.
We were all surprised a few hours later as I struggled with all my might, doing one at a time, resting, then squeezing out another, but completing the 600 pushups. It was a milestone for us, as I don’t think any of us at the time thought it was doable in the amount, especially in the time frame in which it was done. That was a true milestone in our journey, and it was an eye-opener on possibilities when we put our minds to accomplishing something when our back is against the wall or our word is on the line.
Although we are highlighting some advanced approaches to pushups, here are some reminders of the health benefits even the basic pushups provide.
They are often celebrated for their ability to build upper body strength, but their benefits go far beyond muscle gain. A lesser-known advantage is their impact on cardiovascular health. A study published in JAMA Network found that men who could complete more than 40 push-ups had a 96% lower risk of cardiovascular events than those who could do fewer than 10. This simple exercise is a powerful indicator of heart health, offering a quick and accessible way to assess and improve it.
Push-ups also enhance mental resilience. As Dr. Edward Phillips, an associate professor at Harvard Medical School, explains, “The discipline required to perform push-ups consistently translates into better mental toughness.” The exercise demands physical strength, concentration, and endurance, fostering a solid mind-body connection.
Moreover, push-ups improve posture by engaging the core and stabilizing muscles. This helps counteract the effects of prolonged sitting, which is linked to various health issues. The strength gained from push-ups supports daily activities, making them a cornerstone of functional fitness. Beyond physical gains, push-ups contribute to overall well-being, from heart health to mental fortitude, making them an underrated powerhouse in any fitness regimen.
*Be sure to seek advice from your doctor before engaging in these advanced monster pushups!
Plyo Clap Push-Ups
Archer Push-Ups
Superman Push-Ups:
One-Arm Push-Ups
Aztec Push-Ups
Handstand Push-Ups
30 Pushup variations (Beginner to Advanced)
Flying Pushups at 300lbs
One can spend many years mastering the various approaches to pushups in the links. However, remember that starting with just two minutes of pushups a day and building from there is better than doing none at all.
