11-20 Push Ups
| If you did 11-20 push ups in the test | |||
| Day 1 60 seconds (or more) between sets |
Day 4 60 seconds (or more) between sets |
||
| set 1 | 8 | set 1 | 12 |
| set 2 | 9 | set 2 | 14 |
| set 3 | 7 | set 3 | 10 |
| set 4 | 7 | set 4 | 10 |
| set 5 | max (minimum 8) | set 5 | max (minimum 15) |
| Minimum 1 day break | Minimum 1 day break | ||
| Day 2 90 seconds (or more) between sets |
Day 5 90 seconds (or more) between sets |
||
| set 1 | 9 | set 1 | 13 |
| set 2 | 10 | set 2 | 15 |
| set 3 | 8 | set 3 | 11 |
| set 4 | 8 | set 4 | 11 |
| set 5 | max (minimum 10) | set 5 | max (minimum 17) |
| Minimum 1 day break | Minimum 1 day break | ||
| Day 3 120 seconds (or more) between sets |
Day 6 120 seconds (or more) between sets |
||
| set 1 | 11 | set 1 | 14 |
| set 2 | 13 | set 2 | 16 |
| set 3 | 9 | set 3 | 13 |
| set 4 | 9 | set 4 | 13 |
| set 5 | max (minimum 13) | set 5 | max (minimum 19) |
| Minimum 2 day break | Minimum 2 day break | ||
The Versatility of Push-Ups
Push-ups are a flexible exercise with numerous variations that can target different muscle groups effectively. The basic push-up engages the chest and triceps, but by simply adjusting the hand position, you can focus more on either of these muscle groups. A wider hand position emphasizes the chest muscles, while a narrower position concentrates on the triceps.
You can further modify push-ups to increase their difficulty and effectiveness. Elevating your feet, for instance, adds focus to the upper chest and shoulders, providing a fresh challenge and encouraging the growth of different muscle fibers. Additionally, incorporating explosive movements, like claps between reps, introduces a plyometric element that fosters agility and power, activating the fast-twitch muscle fibers essential for quick, powerful movements.
Moreover, push-ups are adaptable to various fitness levels. Beginners might start with knee push-ups, which lessen the upper body load, making the exercise more manageable. On the other hand, experienced individuals might try advanced versions like the one-arm push-up, requiring substantial strength and balance.
Furthermore, push-ups aren't restricted to fitness routines; they can also be a rehabilitative tool, helping to restore functional strength and mobility in people recovering from injuries. Also, athletes across disciplines tailor push-up variations to meet the specific demands of their sport, illustrating the exercise's role as a versatile training tool.
In summary, push-ups are a diverse and adaptable exercise, suitable for a wide range of fitness levels and objectives, showcasing themselves as a practical tool for both fitness and rehabilitation.