Have You Abandoned the Pushup?

Have You Abandoned the Pushup?

I hope your answer is no. Because I've spent a lot of time training athletes, I far prefer the pushup to the bench press. After all, athletes don't typically spend a lot of time lying on their backs pushing up, unless they aren't very good at their sport.

So why train them that way? And besides working your pecs and triceps, the pushup engages your core, your lats, and just about every other muscle in your upper body. That makes it one of the most useful and efficient movements in any guy's exercise arsenal.

Think you're too strong for the pushup? Try the challenge I give to like-minded athletes: Assume a pushup position, but place your feet on a bench. Then have a partner place a 25-pound weight plate on your back, at the level of your shoulder blades. Now try to do 20 pushups with perfect form. Until you can pass this test, there's no reason to bother with the bench press.


How to do it: Keep your body rigid, in a straight line from your ankles to your head, and lower it as a single unit until your nose touches the floor. Then press back up until your arms are completely straight. Want an even greater challenge? I have my athletes perform the exercise with their hands on a BOSU ball (dome down), which adds an element of instability, forcing the core and shoulder muscles to work even harder.