Benefits of doing push ups when you have no time to hit the gym

Push-ups are better than not doing anything at all. Push-ups tone up our front and side deltoids, upper abs, pectorals, some part of lats, triceps and even short head of biceps depending upon the type of push ups we execute and that also depends on the amount of body fat we have. Less fat means more visible shape.

Push-ups are vital if you want to gain and maintain strength, so keep doing them. I prefer three pushups and you need to do all of them if you are not going to the gym at all:

1. Wide arm push-ups (with hands wide apart): Works more on the outer chest and helps stretch the outer lats, bringing out more definition in the wings.

2. Close arm pushups (with both hands directly below your shoulders): Works more on triceps and the chest and stretches the middle back if done carefully and slowly.

3. Clap pushups (if you are a beginner, do this with a small cushion under your face, on the floor- go down as far as possible as in a normal push up, then shove yourself upward with all the force you can get from both your arms, then in the middle of your "flight", just clap your hands and bring them back on the floor before your head hits the cushion: A painful exercise, but very effective if you are not gaining much size after a long time of chest workout. It also brings out muscle striation in the chest.

Now lets see if pushups is a strength/endurance exercise or does it really builds mass.

I want to start from zero. Basically, muscle fibers are divided into two major categories, fast-twitch fibers and slow-twitch fibers. Fast twitch fibers are able to produce much greater speed and are the ones we used when we need explosive power in out movement for example power lifting. Slow twitch fibers are basically for endurance, etc. and are slow reacting and these are used for sports like bicycling, running, rock climbing and even push-ups and pull-ups.

Now lets see what was the secret behind Franco Columbu's enormous and wide back (also latissimus dorsi) that used to help him win Mr. Olympia titles 2 times even though he was short, as mentioned in "Arnold's Encyclopedia of bodybuilding". Arnold says, "Franco used to do 10 sets of pull-ups of each 25 reps".

What was the secret behind Tom Platz's massive and monstrous legs that were so developed at those steroid free times that it is difficult to achieve the completeness even in today's steroid-dependent bodybuilder's world, not even by today's famous bodybuilders like Jay N. Ronnie. As far as hamstrings and balance are concerned, I would clearly say no! In the same book Arnold says " Tom Platz was the hardest trainer. He used to do heavy squads and then just after his leg workout, he used to cycle 10 miles.

Now don't you see any similarities? I think it is clearly evident that Franco Columbu's and Tom Platz's "SLOW TWITCH" fibers were developed beyond normal because of their different kind of trainings. While most of the bodybuilders used to train, especially their high twitch fibers, these two have been quite busy in training the other fibers as well which most of others neglected.

That is why fitness experts always give emphasis to pushups. Another reason is clear that its an all time favorite exercise. It can be done anywhere anytime your want, in the office, at home, etc. I believe that pushups are responsible for my own chest development and for my heavy bench press. I can do 40 pushups in one go and can do 10 or more after taking a rest of 5-10 minutes. I have been doing pushups since I was in school.

It is a cool strength exercise as well.

Before starting bench press, beginners should try pushups and you should try to do more and more reps. If you have not yet joined the gym or starting after a long time just do pushups and pull-ups for a week. Every other day, you should increase your maximum repetition by 2-5 or even more if you can.

One more thing, the reason I have given for Columbu's back and Tom Platz's legs is my reasoning based on my studies about the different types of muscle fibers. These are not mentioned in any of the body building books or magazines. You may or may not agree with me but I have given every valid scientific reason for my claims!

Now read below some information on variations of pushups:

For upper chest, place your feet on the bench and your hands on the floor. Lower your chest until it touches the floor. This position builds your upper chest and the front of your shoulders.

Do a lot of pushups with variations also and increase the reps every 4-5 days. For example if you do 50, then do 40, then do 30, then do 20, then 15, then again 15, and then 8 or so with sufficient number of rests between the sets unless your shoulders and hands start shaking. This whole thing will take one hour or so. It really builds the pecs.

In the initial phase, don't do with the pushup handles, first do normal sets and a lots of repetitions, placing hands on grounds, after you feel that your chest is tight enough and you have done enough sets. Now start with handles since your hands are in an elevated position, so lowering the body to touch the ground and that after heavy sets of pushups may be very difficult, but still you should do it but very slowly until your chest touches the ground so that the pectorals that are now tight can stretch beyond its limit and then contract again. This stretching can cause your muscles to explode, do 3-4 sets of 8-12 reps. Take sufficient rest between the sets.

Don't do close grip (diamond) pushups on this day, concentrate only on chest and front delts. Do diamond pushups and dips (both bench as well as parallel bar) after 2 days, when you concentrate mostly on triceps.

(Note: To make parallel bar dips more effective on triceps, lean a little backwards and to emphasize on chest, lean a little forward).

One question people normally ask is how can a stretching exercise grow muscles. My answer is if stretching exercises are done correctly after heavy exercises, it helps expand the fascia, i.e., the tough connective tissue in which the muscle bag is contained, so start doing pushups. It is especially for those, who do not get time to go to the gym. Follow the plan and tell me if it really helped you or not.