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The Best Pushups Workout Circuit

perfect pushups workout

Looking to achieve a chiseled chest and biceps? Try this dumbbell free, pushups circuit workout routine program guaranteed to shred your chest and generate new muscle growth. Pushups are a tried and true exercise that has made the test of time because it is so simple to perform and effective. First things first if you are a beginner you should start out slowly and work your way up to 30 standard Pushups before jumping into this intense circuit.

The Pushup Circuit Workout routine program

Standard pushups

pushups circuit workout

Whether you’re a fitness newbie or a seasoned pro, a well-structured pushup program is a beneficial addition to any workout routine. Pushups are simple, require no equipment, and they work out your entire body. If done correctly, this versatile exercise can improve your overall strength, posture, and even enhance cardiovascular health. This blog will guide you through the perfect pushup workout program to help you push past your limits.

Pushups Workout Program: Strengthening Your Body

Understanding Pushups

Pushups are a compound exercise, meaning they engage multiple muscle groups simultaneously. They target the chest, shoulders, triceps, and core, giving you an effective full-body workout. But for many, achieving the perfect pushup form can be challenging. Hence, the emphasis on technique is pivotal.

A proper pushup starts in a high plank position. Your hands should be shoulder-width apart and your body should form a straight line from your head to your heels. Keep your core engaged, lower your body until your chest nearly touches the floor, then push back up to the starting position. This counts as one repetition.

Designing the Perfect Pushup Workout Program

The perfect pushup program is about quality, not quantity. It’s better to perform fewer reps with proper form than many with poor form. Here’s a four-week pushup program designed to increase your strength and endurance progressively.

Week 1 – Building the Basics:

Day 1, 3, 5: Perform as many pushups as you can, maintaining proper form, up to a maximum of 10. Do 3 sets with 60 seconds rest in between.

Day 2, 4, 6: Rest or engage in other non-strenuous activities.

Week 2 – Upping the Ante:

Day 1, 3, 5: Increase your pushups by two in each set, aiming for a total of 12 pushups per set. Do 3 sets with 60 seconds rest in between.

Day 2, 4, 6: Rest or do light activities.

Week 3 – Pushing the Limits:

Day 1, 3, 5: Increase your pushups by two again in each set, aiming for a total of 14 pushups per set. Do 4 sets with 60 seconds rest in between.

Day 2, 4, 6: Rest or perform light exercises.

Week 4 – Mastering the Pushup:

Day 1, 3, 5: Add another two pushups workout to your routine, aiming for 16 pushups in each set. Do 4 sets with a 60-second rest period in between.

Day 2, 4, 6: Rest or indulge in other light physical activities.

Advanced Variations

Once you’ve mastered the standard pushup, there are numerous variations to add to your routine to keep it challenging and interesting. Here are a few:

  • Diamond pushups: By bringing your hands closer together to form a diamond shape with your fingers, you shift the focus to your triceps and inner chest.
  • Wide pushups: Positioning your hands wider than shoulder-width targets your chest more.
  • Pike pushups: These put more emphasis on your shoulders, mimicking the motion of an overhead press.
  • Decline pushups: By elevating your feet, you increase the intensity of the pushup and target your upper chest and shoulders.

Remember, these advanced variations should only be introduced once the standard pushup has been mastered, and should be incorporated progressively into your workout routine.

Rest and Recovery

In addition to consistent practice, rest and recovery are crucial to a successful pushup program. Giving your body time to rest allows muscles to repair and strengthen. Therefore, always include rest days in your program and remember to sleep adequately. Furthermore, adequate hydration and nutrition, including a balance of protein, carbohydrates, and healthy fats, are vital to support muscle growth and recovery.

Incorporate the perfect pushup workout program into your fitness routine and witness remarkable improvements in your strength, endurance, and overall body shape. Remember, pushups are not just about physical strength; they are a testament to mental perseverance. Every time you push your body off the ground, you’re pushing against your limits, making you stronger both physically and mentally. Start with the basics, keep pushing your limits, and soon you’ll see that there’s more power in you than you could have ever imagined.

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    Men’s Fit Club was started with the goal of empowering men to get the most out of their lives. This meant going beyond exercise and diet tips to really address the broad range of issues that men face on a daily basis – topics like recreation, finding love, sexual health and even sound fashion advice.