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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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      Dr. Jamie Schwandt

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      Science Says Screaming Is Good For You

      Science Says Screaming Is Good For You

      There are many reasons why people might scream – they’re angry, scared, or in pain (or maybe they’re in a metal band!). Some might say that screaming is bad, but here’s why science says it’s good for you.

      “For the first time in the history of psychology there is a way to access feelings, hidden away, in a safe way and thus to reduce human suffering. It is, in essence, the first science of psychotherapy.” — Dr. Arthur Janov

      Primal Therapy

      Dr. Arthur Janov invented Primal Therapy in the late 1960’s. It is a practice that allows the patient to face their repressed emotions from past trauma head on and let those emotions go. This treatment is intended to cure any mental illness the patient may have that surfaced from this past trauma. In most cases, Primal Therapy has lead Dr. Janov’s patients to scream towards the end of their session, though it was not part of the original procedure. During a group therapy session that was at a standstill, Dr. Janov says that one of his patients, a student he called Danny, told a story that inspired him to implement a technique that he never would have thought of on his own.

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      How it Started

      “During a lull in our group therapy session, he told us a story about a man named Ortiz who was currently doing an act on the London stage in which he paraded around in diapers drinking bottles of milk. Throughout his number, Ortiz is shouting, ‘Mommy! Daddy! Mommy! Daddy!’ at the top of his lungs. At the end of his act he vomits. Plastic bags are passed out, and the audience is requested to follow suit.”

      It doesn’t end there, though. Dr. Janov said that his patient was quite fascinated with that story, and that alone moved him to suggest something even he believed to be a little elementary.

      “I asked him to call out, ‘Mommy! Daddy!’ Danny refused, saying that he couldn’t see the sense in such a childish act, and frankly, neither could I. But I persisted, and finally, he gave in. As he began, he became noticeably upset. Suddenly he was writhing on the floor in agony. His breathing was rapid, spasmodic. ‘Mommy! Daddy!’ came out of his mouth almost involuntarily in loud screeches. He appeared to be in a coma or hypnotic state. The writhing gave way to small convulsions, and finally, he released a piercing, deathlike scream that rattled the walls of my office. The entire episode lasted only a few minutes, and neither Danny nor I had any idea what had happened. All he could say afterward was: ‘I made it! I don’t know what, but I can feel.’”

      Delving deeper

      Dr. Janov says he was baffled for months, but then he decided to experiment with another patient with the same method, which lead to a similar result as before. The patient started out calling “Mommy! Daddy!” then experienced convulsions, heavy breathing, and then eventually screamed. After the session, Dr. Janov says his patient was transformed and became “virtually another human being. He became alert… he seemed to understand himself.”

      Although the initial intention of this particular practice wasn’t to get the patient to scream, more than once did his Primal Therapy sessions end with the patient screaming and feeling lighter, revived, and relieved of stresses that were holding them down in life.

      Some Methods To Practice Screaming

      If you want to try it out for yourself, keep reading!

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      • Step 1: Be Alone — Be alone. If you live in a place that you can’t be alone, it might be a good idea to talk to your family or roommates and explain to them what you’re about to do and make sure they’re okay with it. If you’re good to go, move on to step 2.
      • Step 2: Lie Down — Lie down on a yoga mat on your back and place a pillow underneath your head. If you don’t own a yoga mat, you can use a rug or even a soft blanket.
      • Step 3: Think — Think of things that have hurt you or made you angry. It can be anything from your childhood or even something that happened recently to make yourself cry, if you’re not already crying or upset. You could even scream “Mommy! Daddy!” just like Dr. Janov’s patients did to get yourself started.
      • Step 4: Scream — Don’t hold anything back; cry and scream as loud as you can. You can also pound your fists on the ground, or just lie there and scream at the top of your lungs.

      After this, you should return your breathing to a normal and steady pace. You should feel lighter, like a weight has been lifted off of you. If not, you can also try these other methods.

      Scream Sing

      Scream singing” is referring to what a lot of lead singers in metal or screamo bands will do. I’ve tried it and although I wasn’t very good at it, it was fun and definitely relieved me of any stress I was feeling from before. It usually ends up sounding like a really loud grunt, but nonetheless, it’s considered screaming.

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      • Step 1 — Bear down and make a grunting sound.
      • Step 2 — Hiss like a snake and make sure to do this from your diaphragm (your stomach) for as long as you can.
      • Step 3 — Breathe and push your stomach out for more air when you are belting notes, kind of like you would if you were singing.
      • Step 4 — Try different ways to let out air to control how long the note will last, just make sure not to let out too much air.
      • Step 5 — Distort your voice by pushing air out from your throat, just be careful not to strain yourself.
      • Step 6 — Play around with the pitch of your screams and how wide your mouth is open – the wider your mouth is open, the higher the screams will sound. The narrower or rounder your mouth is (and most likely shaped like an “o”), the lower the screams will sound.
      • Step 7 — Start screaming to metal music. If you’re not a huge metal fan, it’s okay. You don’t have to use this method if you don’t want to.

      If you want a more thorough walkthrough of how to scream sing, here’s a good video tutorial. If this method is too strenuous on your vocal chords, stop. Also, make sure to stay hydrated when scream singing and drink lots of water.

      Scream into a pillow

      Grab a pillow and scream into it. This method is probably the fastest and easiest way to practice screaming. Just make sure to come up for air.

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      Always remember to make sure that you’re not going to disturb anyone while practicing any of these methods of screaming. And with that, happy screaming!

      Featured photo credit: Sharon Mollerus via flickr.com

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