7 Weeks to 100 Push-Ups Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes

8/2/2019 7 Weeks to 100 Push-Ups Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes

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Ulysses Press


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Txt Copight 2009 Stv Spis. Dsign and concpt 2009 Usss

Pss and its icnsos. Photogaphs copight 2009 And Mogg. A ights

svd. No pat o this pubication ma b poducd, stod in a tiva

sstm, o tansmittd in an om o b an mans without th pio wittn

pmission o th pubish, no b othwis cicuatd in an om o

binding o cov oth than that in which it is pubishd and without a simiacondition bing imposd on th subsqunt puchas.

Pubishd in th Unitd Stats b

UlySSeS PreSS

P.O. Box 3440

Bk, CA 94703

www.ussspss.com

ISBN13: 978-1-56975-707-9

liba o Congss Conto Numb 2008911701

Pintd in Canada b Wbcom

10 9 8 7 6 5 4 3 2 1

Acquisitions edito: Nick Dnton-Bown

Managing edito: Cai Chun

edito: li Chou

Indx: Sa Van young

Dsign and aout: what!dsign @ whatwb.com

Intio photogaphs: And Mogg

Cov photogaph: Mik Manzano/istockphoto.com

Mods: Micha Boodav, li Chou, laun Haison, Wington Onnw

Distibutd b Pubishs Goup Wst

Pas Not

This book has bn wittn and pubishd stict o inomationa puposs,

and in no wa shoud b usd as a substitut o consutation with hath

ca possionas. you shoud not consid ducationa matia hin to

b th pactic o mdicin o to pac consutation with a phsician o

oth mdica pactit ion. Th autho and pubish a poviding ou with

inomation in this wok so that ou can hav th knowdg and can choos,

at ou own isk, to act on that knowdg. Th autho and pubish aso

ug a ads to b awa o thi hath status and to consut hath ca

possionas bo bginning an hath pogam.

To my wife, Ally, for her nonstop support,

belief and encouragement,

and to my wonderful parents for alwaysbeing there.

Diolch.


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Contents

Part 1: OVErV I EW 7

I n t rOduc t I On 9

abOut t hE bOOk 13

What Is a Push-uP? 15

Why Push-uPs? 20

FrEquEntly askEd quEst IOns 24

tEst ImOnIals 28

bEF OrE yOu bEg In 32

I n I t I al tEst36

Part 2: thE PrOg rams 41

thE 100 Push-uPs PrOg ram 43

m a Int Enanc E 70

Part 3 : bEyOnd 100 Push-uPs 73

c hal l Eng Ing yOurs El F 75

aP P End Ix 109

Warm Ing uP 110

strEtchEs 122

P rEl Im Inary P rOgram 129

P us h-uP lOgs 138

I n d E x 141

ac k nOWlEdgm Ent s 144

abOut thE authOr 144


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P a r t 1 :O V E r V I E W

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It s not easy staying in shape these days. Jobs are becom ing more demanding,

workweeks getting longer, family and friends taking up more and more of your precious

free time but theres still only 24 hours in one day. And yet, in the same breath, we all

want to have perfect bodies, too.

Introduction

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Kping in shap, howv, dosnt hav to b tim

consuming no inconvnint. Supising, no matt

how bus o compx ou i is, ou aad hav a thquipmnt ou nd o kping t and staing hath.

Mo good nws: Ths no nd to sign om th

high-paing job, no giv up isu tim o ami and

inds. Push-ups a on o th most basic but wading

a-aound xciss ou wi nd, and von om

tnags to od aduts can bnt om doing thm on

a gua basis. Th 7 Weeks to 100 Push-Ups pan is an

as-to-oow, pogssiv taining pogam dsignd to

tak ou om ou cunt tnss v to bing ab to

compt 100 conscutiv push-ups in just svn wks.

Th baut o th pan is its simpicit; th wokoutsa as to oow and no spcia taining toos a

quid. Push-ups can b pomd no matt wh

ou a and, bst o a, th a compt no

xpnsiv quipmnt o annua gm s quid!

Th cassic push-up has suvivd th tst o t im,

and is th sing most cint xcis to simutanous

stngthn th chst, ams, dtoids, ow back, abs

and guts. In simp tms, an qua ot is quid

10 7 Weeks to 100 Push-uPs


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to ow ou bod and ais it back up, and its this

contod pac that woks muscs as a tam though

th tps o musc-buiding sistancconcntic,ccntic and isomtic.

Th bnts o push-ups a pntiu. Push-ups

wi impov muscua nduanc within th upp bod,

stngthn both muscs and bons, cat an musc

mass that aiss ou mtaboism and, o cous, hp

kp ou t and hath. I ou just ooking to dvop

a gat chst, ams and shouds, ou coud do much

wos than oow aong with th 100 Push-Ups pan. In

addition, I guaant ou b supisd as ou co

stngth gos though th oo, too!

Spaking as an aging but comptitiv unn,

I b th st to admit Iv ngctd m upp bod

stngth in th past. Howv, in cnt tims I aizd

th impotanc o dvoping muscua stngth and

nduanc and as a sut wnt in sach o an as-to-

oow but changing xcis gim.

Th soution, I soon ound, was th good od-

ashiond push-upa cassic compound xcis to

dvop muscua nduanc in th chst, shouds

and ams. Th ogic I oowd was simp: an incas

in upp bod stngth woud hp m bcom a btt

unn and, whn th going got tough towad th nd

o a ac, m ova stngth woud kick in and s m

though to th nish in. I ovd th act that push-ups

w such a staightowad xcis and coud b

pomd ita anwh with no spcia quipmnt.

I took tim to sach vaious xisting pans and

wokouts, and th st, as th sa, is histo.Pop os up to two pcnt o musc mass p

a, vntua osing as much as 50 pcnt o musc

mass in th cous o a itim. Th cts o osing

musc mass incud a dcas in stngth, gat

suscptibiit to inju, and an incas in bod at. Th

good nws, howv, is gua xcis nags musc

bs and wi hp stav o th dcin b incasing th

stngth o musc ou hav t. In act, in man cass,

stngth taining has bn povn to vs th oss o

musc mass and bon dnsit du to aging.

I undstand th most intimidating stp is th st

on. Thats wh this book aso covs basic wam-up and

sttching inomation and a vait o pogams to suit

a vs. In addition, ou an motivationa tips and

pop push-up tchniqu, as w as b xposd to an

aa o atnativ push-up sts i so quid.

Sti nd poo that th 7 Weeks to 100 Push-Ups

pan is o ou? rad th tstimonias (s pags 2831)

om a pop who hav comptd 100 conscutiv

push-ups and nd out how a gua stngth-taining

gim impactd thi ivs.

11IntroductIon


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Fitness gains cannot be made without a concerted effort and a discipli ned regime.

After taking an initial test to determine your current fitness level, this b ook will guide

you through a seven-week plan that is sure to set you on the road to a new, improved

you. Hundreds of people just like y ourself have already completed the program and

been amazed at the results. All it takes is the wil l to succeed, steely determination and

a small time commitment each week.

Aboutthe Book

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This book contains ou majo sctions, ach with a

spcic goa. Part 1 intoducs th svn-wk

pogam, dns how to pom th pct push-up,dscibs wh push-ups a a antastic xcis and

dtais th bnts o oowing a stuctud taining

pogam. It aso contains a-i tst imonias om

pop who hav succssu comptd 100 conscutiv

push-ups, a ist o qunt askd qustions and stps

to oow bo mbaking on th pogam.

Part 2 outins six dint taining panstwo

tn-wk pogams aimd at bginns, two intmdiat

svn-wk pogams and two svn-wk pogams

o th advancd atht. It aso atus an as-to-

oow maintnanc pan so ou can sta on top o ou

nwound stngth. Part 3 dtais sva atnativ

push-ups o thos who hav mastd th taditiona

push-up and a ooking o mo changing vsions.

Fina, th aPPendIx contains a og with

which ou can tack ou pogss thoughout th pan,

a pimina pogam o thos not quit ad to tack

th svn-wk chang and usu inomation on

waming up and post-xcis sttching.

Spinkd thoughout th book a nuggts o push-ups tivia that highight man o th gat push-ups

achivmnts o modn tims.

Think 100 consecutive push-ups is tough? On October 5, 1965, Chuck Linster performed 6,006 consecutive

push-ups. Robert Louis Knecht bested him on February 5, 1976, with 7,026. A year later (September 1, 1977),

Henry C. Marshall did 7,650. Minoru Yoshida of Japan topped them all on October 1980, pumping out 10,507

push-ups in a row.



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Are you haunted by memories of your P.E. teacher at school ordering you to the floor

to give me ten more!? Push-ups dont have to be a chore and, in all honesty, theycan be a lot of fun while also providing tremendous benefits. For this reason, the

humble push-up is the most basic exercise used i n civilian athletic training or physical

education and, especially, in militar y physical training. Push-ups not only develop

the upper body and the midsection as a wh ole, they also provide an effective cardio

workout.

What Is aPush-Up?

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A push-up (o a pss-up in Bitish engish) is a

compound stngth-taining xcis that invovs aising

and owing th bod using th ams whi ac down in

a pon, hoizonta position. A compound xcis woks

sva musc goups at onc, and incuds movmnt

aound two o mo joints. Most compound xciss

buid th basic stngth that is ndd to pom

vda activitis, and push-ups a no xcption. Push-

ups a pobab th most basic t ctiv compound

xciss known to man. Foow this svn-wk pan and

ou b amazd how much asi outin tasks a to

pom.

A quick sach o th intnt wi va ita

dozns o push-up vaiations. Fo th sak o simpicit,

th 7 Weeks to 100 Push-Ups pan ocuss on th

taditiona push-up in which ou assum a pon

position with just ou hands and

t in contact with th foo.

Mo-advancd vsions canb pomd to tagt spcic

musc goups, wok dint

aas o th bod and povid a

mo changing wokout. S Pat

3 (pag 73) o u dtais.

Note: I ou a cunt

unab to pom standad

push-ups, tun to th Pimina

Pogam (pag 129) o som

atnativs. Poming ths

xciss wi povid ou with a bas v o tnss so

that ou can pogss with th svn-wk taining pan.

On na point dnit woth itating: A basic

push-up dos not qui an quipmnt oth than

ou own bod wight, ou ams and a soid suac on

which to suppot ous. Push-ups can b pomd

anwh ou can nd a m suac and is tho an

xcnt xcis o gna upp bod stngth. Th

a a who host o push-up vaiations avaiab to mt

man dint nds.

Chung Kwung Ying of China did 2,750 atomic handstand push-ups on May 18, 1986.

Also of China, six-year-old Lu Di managed 10,000 push-ups in three hours and twent y

minutes on July 6, 2006.



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In thE bEgInnIngThe origins of the push-up are not totally

clear, although several known variat ions have

been in existence for centuries. One school

of thought is that the push-up as we know

it today is a joining together of two popular

yoga posesdownward-facing dog (Adho MukhaSvanasana) and upward-facing dog (Urdhva

Mukha Svanasana). The roots of yoga can be

traced back over 3,000 years.

Early examples of the exercise are also

cited in Indian culture, where wrestlers would

perform many hundreds of Hindu push-up

repetitions. Dands, as they are more commonly

known, build massive upper body strength and

endurance and have been used by champion

Indian wrestlers for years. Legend has it that

The Great Gama, the most successful Pehlwani

wrestler in history, would perform upwards of

2,000 dandseach and every morning as part of

a grueling training regime.

For the record, the phrase push-up was

first recorded in the United States during the

period from 1905 to 1910. Some 40 years later,

the phrase press-up f irst appeared in the

British lexicon.

The Muscles behindthe Movement

On o th gatst bnts o push-ups (and stngth

taining in gna) is that o inju pvntion. Nothing

aids th skta stuctu mo than stngthning th

muscs and connctiv tissu aound a spcic aa.

This stngthning natua occus though gua

taining. Fom an aobic standpoint, poming

modat to high sts o push-ups wi povid an

ctiv cadio wokout, too. As an additiona bnt,

Downward-facing dog Upward-facing dog

17What Is a Push-uP?

7 Weeks to 100 Push-Ups Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes

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