There is a popular fitness challenge where you need 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 analyses the challenge itself.
Find out if it is 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, fingers facing forward, and feet together. The body should be in a straight line from head to heels.
To perform a push up, you lower your body towards the ground by bending your elbows while keeping your body straight. You then push back up to the starting position by straightening your arms. This completes one repetition. Push ups can be modified by changing the hand and feet positions, such as by widening or narrowing the hands or performing them on the knees instead of the toes.
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. He advocates for 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.
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 any 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 own 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 transfer to everyday activities and sports.
- Variety: There is a wide variety of bodyweight exercises to choose from, allowing you to target different muscle groups and keep your workouts interesting and challenging.
- Progressive Overload: By adjusting the difficulty of the exercise or adding repetitions or sets, you can progressively overload the muscles and continue to see gains in strength and endurance over time.
- Reduced Risk of Injury: Bodyweight exercises are generally safer than exercises using heavy weights, as there is less risk of injury from dropped weights or improper form.
What are the Advantages of Training at Home?
Training at home has several advantages, including:
Convenience: Training at home allows you to exercise whenever you want, without having to travel to a gym or fitness facility. This can save you time and money on transportation.
Flexibility: Home workouts offer the flexibility to customize your workout routine to fit your schedule and preferences. You can choose the exercises you want to do and set your own pace.
Privacy: Working out at home provides privacy and the freedom to exercise in comfortable clothing without worrying about what others might think. This can be especially beneficial for beginners or those who feel self-conscious in a gym setting.
Cost-effective: Training at home eliminates the need for expensive gym memberships or equipment. You can use bodyweight exercises or invest in a few basic pieces of equipment to create an effective workout space.
Reduced distractions: At home, you can avoid distractions from 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: Working out at home can reduce your exposure to germs and illnesses commonly found in public places such as gyms, especially during flu seasons or pandemics.
What is Progressive Overload in Training?
Progressive overload is a principle of strength training that involves gradually increasing the demands placed on the body during exercise in order to continually make gains in strength, endurance, or muscle size. The concept is based on the idea that the body will adapt to the demands placed on it, and in order to continue making progress, you must consistently 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 the weight: This is the most common way to apply progressive overload. By adding more weight to an exercise, you increase the resistance on the muscles, forcing them to adapt and get stronger.
- Increasing the reps: Another way to apply progressive overload is by increasing the number of repetitions performed for an exercise. This can help to increase muscular endurance.
- Increasing the sets: Adding more sets to an exercise can also help to 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.
- Changing the exercise: Varying the exercises performed can help to challenge the muscles in different ways, promoting overall strength gains and preventing boredom.
The key to progressive overload is to gradually increase the 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 burnout.
The Chest Muscles
The chest muscles, or pectoral muscles, are a group of muscles located in the front of the chest. They are responsible for several important movements of the arms and shoulders, including pushing, pulling, and lifting.
The two main muscles that make up the chest muscles are:
Pectoralis major: 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 at the collarbone, and the sternocostal head, which originates at the sternum and upper ribs. The pectoralis major is responsible for arm adduction (moving the arm towards the body), arm flexion (bringing the arm towards the chest), and arm medial rotation (turning the arm inward).
Pectoralis minor: The pectoralis minor is a smaller muscle located beneath the pectoralis major. It originates at the third, fourth, and fifth ribs and inserts at the scapula. The pectoralis minor is responsible for scapular protraction (moving the shoulder blade away from the spine) and downward rotation.
Together, the pectoral muscles are important for many upper body movements, such as pushing a heavy object, performing a push-up, or throwing a ball. Building strength and endurance in the chest muscles can improve overall upper body strength and help prevent shoulder and back injuries.