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Last Updated on March 1, 2018

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.

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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.

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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:

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    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

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    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

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      Last Updated on December 2, 2018

      How to Flow Your Way to a More Productive Life

      How to Flow Your Way to a More Productive Life

      Ebb and flow. Contraction and expansion. Highs and lows. It’s all about the cycles of life.

      The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy, then less energy, more creativity and periods of greater focus bookended by moments of low energy when we cringe at the thought of one more meeting, one more call, one more sentence.

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      The key is in understanding how to use the cycles of ebb and flow to our advantage. The ability to harness these fluctuations, understand how they affect our productivity and mood and then apply that knowledge as a tool to improve our lives is a valuable strategy that few individuals or corporations have mastered.

      Here are a few simple steps to start using this strategy today:

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      Review Your Past Flow

      Take just a few minutes to look back at how your days and weeks have been unfolding. What time of the day are you the most focused? Do you prefer to be more social at certain times of the day? Do you have difficulty concentrating after lunch or are you energized? Are there days when you can’t seem to sit still at your desk and others when you could work on the same project for hours?

      Do you see a pattern starting to emerge? Eventually you will discover a sort of map or schedule that charts your individual productivity levels during a given day or week.  That’s the first step. You’ll use this information to plan your days going forward.

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      Schedule According to Your Flow Pattern

      Look at the types of things you do each day…each week. What can you move around so that it’s a better fit for you? Can you suggest to your team that you schedule meetings for late morning if you can’t stand to be social first thing? Can you schedule detailed project work or highly creative tasks, like writing or designing when you are best able to focus? How about making sales calls or client meetings on days when you are the most social and leaving billing or reports until another time when you are able to close your door and do repetitive tasks.

      Keep in mind that everyone is different and some things are out of our control. Do what you can. You might be surprised at just how flexible clients and managers can be when they understand that improving your productivity will result in better outcomes for them.

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      Account for Big Picture Fluctuations

      Look at the bigger picture. Consider what happens during different months or times during the year. Think about what is going on in the other parts of your life. When is the best time for you to take on a new project, role or responsibility? Take into account other commitments that zap your energy. Do you have a sick parent, a spouse who travels all the time or young children who demand all of your available time and energy?

      We all know people who ignore all of this advice and yet seem to prosper and achieve wonderful success anyway, but they are usually the exception, not the rule. For most of us, this habitual tendency to force our bodies and our brains into patterns of working that undermine our productivity result in achieving less than desired results and adding more stress to our already overburdened lives.

      Why not follow the ebb and flow of your life instead of fighting against it?

        Featured photo credit: Nathan Dumlao via unsplash.com

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