There’s a popular fitness challenge where you have to complete 100 push-ups a day for 30 days. In this video Jeremy Ethier explores the concept, shows you how to get better and stronger, and breaks down the challenge itself.
Find out if it’s right for you.
Push-ups are a type of strength training exercise that primarily targets the chest, triceps, and shoulder muscles. They are performed by starting in a plank position with hands shoulder-width apart on the ground, toes pointing forward, and feet together. The body should be in a straight line from head to heels.
To perform a push up, lower your body to the floor by bending your elbows while keeping your body straight. Then push back up to the starting position by straightening your arms. This completes one repetition. Push-ups can be modified by changing the position of your hands and feet, such as spreading your hands wide or narrow, or doing them on your knees instead of your toes.
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Push-ups are a popular exercise because they require no equipment and can be done almost anywhere. They are also effective for building upper body strength, improving core stability, and increasing overall fitness.
Jeremy Ethier is a certified strength and conditioning specialist, kinesiologist and fitness influencer. He is known for his evidence-based approach to fitness and nutrition and his popular YouTube channel, Jeremy Ethier, where he provides informative videos on topics such as strength training, nutrition and fat loss. .
Ethier’s approach to fitness emphasizes the importance of scientific research and evidence-based practices. It advocates a balanced approach to exercise and nutrition, focusing on progressive overload and proper form in strength training, and emphasizing whole foods and nutrient-dense eating habits for optimal health and weight management.
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Why are bodyweight exercises effective?
Bodyweight exercises are effective for a variety of reasons:
- Convenience: Bodyweight exercises can be performed anywhere, anytime, without the need for special equipment. This convenience makes them an easy way to incorporate exercise into your daily routine.
- Accessibility: Everyone has a body, and bodyweight exercises use your body as resistance, making them accessible to people of all fitness levels.
- Functional Strength: Bodyweight exercises train the body to work as a whole, improving functional strength and flexibility in a way that can be transferred to daily activities and sports.
- Variety: There’s a wide variety of bodyweight exercises to choose from, allowing you to target different muscle groups and keep your workouts interesting and challenging.
- Progressive Overloading: By adjusting the difficulty of the exercise or adding reps or sets, you can progressively overload your muscles and continue to see gains in strength and endurance over time.
- Reduced Risk of Injury: Bodyweight exercises are generally safer than exercises with heavy weights, as there is a lower risk of injury from falling weights or improper form.
What are the benefits of exercising at home?
Exercising at home has several benefits, including:
Convenience: Home workout allows you to exercise whenever you want, without having to travel to the gym or gym. This can save you time and money on transportation.
Flexibility: Home workouts give you the flexibility to tailor your workout routine to fit your schedule and preferences. You can choose the exercises you want to do and set your own pace.
Confidentiality: Exercising at home offers privacy and the freedom to exercise in comfortable clothes without worrying about what others might think. This can be especially beneficial for beginners or those who feel uncomfortable in the gym.
Cheap: Working out at home eliminates the need for expensive gym memberships or equipment. You can use bodyweight exercises or invest in some basic equipment to create an effective workout space.
Reduced distractions: At home, you can avoid the distractions of other gym-goers or loud music. This can help you focus on your workout and get the most out of your training session.
Reduced exposure to germs: Exercising at home can reduce your exposure to germs and illnesses commonly found in public places like gyms, especially during flu seasons or pandemics.
What is progressive overload in training?
Progressive overload is a strength training principle that involves gradually increasing the demands placed on the body during exercise in order to continuously achieve gains in strength, endurance, or muscle mass. The concept is based on the idea that the body will adapt to the demands placed on it, and in order to keep making progress, you must constantly challenge yourself to work harder.
The goal of progressive overload is to gradually increase the workload on the body over time. This can be achieved in a number of ways, including:
- Increasing weight: This is the most common way to apply progressive overload. By adding more weight to an exercise, you increase resistance on your muscles, forcing them to adapt and get stronger.
- Increase Reps: Another way to apply progressive overload is to increase the number of reps performed for an exercise. This can help increase muscle endurance.
- Increasing sets: Adding more sets to an exercise can also help increase the workload and intensity of a workout, promoting muscle growth and strength gains.
- Reducing Rest Time: Shortening the rest periods between sets can increase the intensity of a workout, leading to increased cardiovascular endurance and calorie burn.
- Exercise modification: Varying the exercises performed can help challenge your muscles in different ways, promoting overall strength gains and preventing boredom.
The key to progressive overload is to gradually increase your workload over time, rather than making sudden, drastic changes. This allows the body to adapt and continue making progress while minimizing the risk of injury or exhaustion.
The Muscles Of The Chest
The chest muscles, or pectoral muscles, are a group of muscles located in the front of the chest. They are responsible for several important arm and shoulder movements, including pushing, pulling, and lifting.
The two main muscles that make up the chest muscles are:
Bib: The pectoralis major is the larger of the two chest muscles and is located in the upper chest. It has two heads, the clavicular head, which originates from the clavicle, and the sternocostal head, which originates from the sternum and upper ribs. The pectoralis major is responsible for adduction of the arm (moving the arm towards the body), flexion of the arm (drawing the arm towards the chest), and medial rotation of the arm (rotating the arm inward).
pectoralis minor: The pectoralis minor is a smaller muscle located under the pectoralis major. It originates from the third, fourth and fifth ribs and inserts into the scapula. The pectoralis minor is responsible for scapular protraction (moving the scapula away from the spine) and downward rotation.
Together, the pectoral muscles are important for many upper body movements, such as pushing a heavy object, doing push-ups, or throwing a ball. Building strength and endurance in your chest muscles can improve overall upper body strength and help prevent shoulder and back injuries.
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