Dean’s 10 Day Push-up Workout Plan, version 1, is a go. There are quite a few different push-up plans out there and this is probably one of the millions, but I’ll nickname it and give it a shot and see the results in this 10 day pushup plan until end of February.
Three types of push-ups are involved, regular (hands about shoulder-width apart), wide (hands greater than shoulder-width apart) and close grip (hands close together with palms and fingers forming a diamond.
The 10 day plan exercise, repetition, and daily increment follow. This is repeated 3x a day, every day 1 rep is added so that by Day 10, 19 reps of 3 different pushups, repeated 3x a day, total pushups = 171 on Day 10.
Rest 1 minute between set before moving on to the next push-up type.
|Exercise||Starting Repetitions per Set||Daily Increment||Ending Repitions per Set after 10 Days|
|Close Grip Pushup||10||1||19|
Regular pushups distribute your body weight rather evenly between your chest, shoulders and triceps. To do this exercise, place your hands slightly wider than shoulder-width apart so when you lower your chest close to the floor, your arms, chest and the floor form a rectangular shape.
Wide pushups will work the chest more. Place your hands wide apart, support your body on your toes and hands in a plank position. Lower yourself by flexing your elbows and lower your chest to the floor as you inhale. To complete one rep, as you exhale, press your upper body back up to the starting position by extending the elbows.
Triceps or Close Pushups will work the triceps and shoulders more. Place your thumbs and index fingers together to form a diamond shape. Lower your chest to the centre of the diamond, then push back up again. The video shows Sean performing the close grip pushup on a slight incline. I do flat but might try a incline/decline in the future.