Advertising
Advertising

The Simplest and Most Effective Exercise in Existence: The Power Push-up

The Simplest and Most Effective Exercise in Existence: The Power Push-up

What if I told you there was one simple exercise you could do anywhere that would improve the way you look, think, and feel? Well there is. By adopting it, you can learn to break bad habits that are injuring your body.

Let me introduce you to the Power Push-up – the simplest and most effective exercise in existence.

Why the Power Push-Up

I used to focus on quantity instead of quality when I did workout exercises. In fact, I didn’t change my approach until I started injuring myself. I was performing way too many repetitions with poor form.

By shifting your focus from quantity to quality, you will find that your maximum repetitions will drop significantly. However, this should not matter because in the end you will be rewarded with phenomenal gains and a healthy body.

Advertising

So, what exercise should you shift your focus to? The answer is the Power Push-up.

The push-up exercise is one of the most basic exercises you can do. It is simple and can be done in any location imaginable. Equally important, it is extremely effective as it works several muscles in your body.

Nevertheless, most people concentrate on quantity rather than quality when doing push-ups. In doing so, this leads to strain and injury and turns this powerful, yet simple exercise into a disastrous one.

How the Power Push-Up makes you fitter and healthier

This exercise will force you to do push-ups the right way. It will help you lose weight, strengthen your muscles, and improve your metabolism. From professional journals to blogs, nearly everyone agrees that (if done correctly) push-ups provide phenomenal health benefits.

Advertising

Let’s examine some of these benefits:[1]

  • Increased muscle strength
  • Strong abdominal muscles
  • Increase in bone mass and strength
  • Increase in chest muscles and strength
  • Improved metabolism
  • Increased muscle mass in biceps and triceps
  • Improved stomach shape and weight loss
  • Improved posture

On the whole, the Power Push-up is simple and can be performed anywhere. It uses nearly every muscle in the human body and prevents injury.

How to perform the Power Push-Up

To demonstrate the Power Push-up, I highly recommend viewing the following video:

Let’s examine how to perform the Power Push-up in four simple steps:

Advertising

    1. Body Position. Tilt your pelvis backward and keep your butt squeezed tight.
    2. Arm Position. Place your wrists in a nearly vertical line under your shoulder. Avoid out flared elbows completely.
    3. Range of Motion. Don’t cheat! Go all the way up and all the way down. This takes a while to get used to, because it is easy to cheat if you focus on quantity.
    4. Shoulder Blade Movement. This is the movement I most often neglected, which led to injuries. Focus on pushing your shoulder blades downward instead of up.

    Make time for the exercise, as little as 5 to 10 minutes each day to start to pick up this exercise at the beginning. Gradually, you will experience a fitter and healthier body.

    Personally, I have a 24 Hour Workout routine to stay fit and keep my brain sharp, you can check out my other article for the details:

    This 24 Hour Workout Will Leave You Thinking, Looking And Feeling So Good

    Advertising

    If you find that you can’t shift your focus from quantity to quality because you desire a high number of repetitions, then try this – stop counting. Use the following advice offered by Muhammad Ali,

    “I only start counting when it starts hurting. When I feel pain, that’s when I start counting, because that’s when it really counts.”

      Featured photo credit: Antonio Diaz, Getty Image via gettyimages.com

      Reference

      [1] DrHealthBenefits: 17 Health Benefits of Push Up

      More by this author

      Dr. Jamie Schwandt

      Lean Six Sigma Master Black Belt & Red Team Critical Thinker

      5 Proven Memorization Techniques to Make the Most of Your Memory How Cognitive Learning Benefits Your Brain 10 Best Brain Power Supplements That Will Supercharge Your Mind How to Upgrade Your Critical Thinking Skills and Make Smart Choices How to Reprogram Your Brain Like a Computer And Hack Your Habits

      Trending in Physical Strength

      1 How to Learn Yoga (The Beginner’s Guide) 2 7 Best Lower Back Stretches for Relieving Pain 3 7 Beginner Yoga Exercises for Men to Increase Mobility 4 When Is the Best Time to Work Out? (Science-Backed Answer) 5 7 Digestive Supplements for Enhanced Digestion

      Read Next

      Advertising
      Advertising
      Advertising

      Last Updated on January 21, 2020

      The Best Way to Create a Vision for the Life You Want

      The Best Way to Create a Vision for the Life You Want

      Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

      your vision of where or who you want to be is the greatest asset you have

        Why You Need a Vision

        Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

        Advertising

        How to Create Your Life Vision

        Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

        What Do You Want?

        The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

        It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

        Advertising

        Some tips to guide you:

        • Remember to ask why you want certain things
        • Think about what you want, not on what you don’t want.
        • Give yourself permission to dream.
        • Be creative. Consider ideas that you never thought possible.
        • Focus on your wishes, not what others expect of you.

        Some questions to start your exploration:

        • What really matters to you in life? Not what should matter, what does matter.
        • What would you like to have more of in your life?
        • Set aside money for a moment; what do you want in your career?
        • What are your secret passions and dreams?
        • What would bring more joy and happiness into your life?
        • What do you want your relationships to be like?
        • What qualities would you like to develop?
        • What are your values? What issues do you care about?
        • What are your talents? What’s special about you?
        • What would you most like to accomplish?
        • What would legacy would you like to leave behind?

        It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

        Advertising

        What Would Your Best Life Look Like?

        Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

        A few prompts to get you started:

        • What will you have accomplished already?
        • How will you feel about yourself?
        • What kind of people are in your life? How do you feel about them?
        • What does your ideal day look like?
        • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
        • What would you be doing?
        • Are you with another person, a group of people, or are you by yourself?
        • How are you dressed?
        • What’s your state of mind? Happy or sad? Contented or frustrated?
        • What does your physical body look like? How do you feel about that?
        • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

        It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

        Advertising

        Plan Backwards

        It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

        • What’s the last thing that would’ve had to happen to achieve your best life?
        • What’s the most important choice you would’ve had to make?
        • What would you have needed to learn along the way?
        • What important actions would you have had to take?
        • What beliefs would you have needed to change?
        • What habits or behaviors would you have had to cultivate?
        • What type of support would you have had to enlist?
        • How long will it have taken you to realize your best life?
        • What steps or milestones would you have needed to reach along the way?

        Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

        It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

        Featured photo credit: Matt Noble via unsplash.com

        Read Next