A 3-Minute Push-Up Challenge
Martin Rooney, P.T., C.S.C.S., author of Ultimate Warrior Workout, defines fitness as being strong in relation to body weight. As a test for correct body weight, he suggests a 3-minute push up test. If a person struggles, that person needs to either lose or gain weight.
It’s a simple test that allows breaks for rest and it shouldn’t be done rashly at all. The goal is just to do as many pushups one can possibly do in 3 minutes. For a good pushup to be counted, a person must be in the right position when bringing the body down, that is, at least the chest is 2 inches above the floor, elbows locked at the top, hips are intact and does not sag, and the knees are not touching the floor.
There’sno general rule when it comes to pacing. Each person goes at his own pace without too much pressure on himself so as to cause too much tiredness. After the first burst one ought to slow down and have a 15-second break. A person can take more breaks as soon as one gets more tired.
Here’s how you can rate yourself:
< 55 pushups
Below average
55 to 74 pushups
Average
75 to 99 pushups
Good
100 to 110 pushups
Excellent
111 or more
Extraordinary
Weak chest and triceps can be indicated if a person cannot do at least 15 pushups imperfect form. It can be improved by doing regular high-rep (12 to 15) sets of the bench press and triceps pushdown. Working with barbells with an inclined position for the body is also an easier option.
If the hips sag during pushups, it means that the core is weak. To strengthen it, one must try planks and side planks. It does not only target to strengthening the core but also to make it stable and at the same time, it’s already a good workout for the abs.
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