The Push-Up Perspective: Building Strength from Head to Toe

Push-ups are a time-honoured exercise that has stood the test of fitness trends. What makes them a core dynamo is their ability to engage multiple muscle groups simultaneously. Primarily targeting the chest, shoulders, and triceps, push-ups also activate the core muscles, making them a comprehensive upper body and core workout.

Advantages of Push-Ups:

1. Upper Body Powerhouse: Push-ups are renowned for sculpting a robust upper body. They work the pectoral muscles, deltoids, and triceps, contributing to a well-defined chest and shoulders.
2. Versatility: Push-ups come in various forms, catering to different fitness levels. From standard push-ups to decline or diamond variations, individuals can tailor the exercise to their specific goals and challenges.
3. Functional Strength: The pushing motion involved in push-ups mimics daily activities, enhancing functional strength. This exercise not only builds muscle but also improves the practical strength needed for daily tasks.
4. Increased Caloric Burn: Push-ups engage multiple muscle groups, leading to increased calorie expenditure. Incorporating them into a workout routine can contribute to fat loss and overall cardiovascular health.

Perfecting Your Push-Up:

1. Form is Key: Begin in a plank position with hands directly beneath your shoulders. Maintain a straight line from head to heels, engaging your core.
2. Elbow Placement: Keep your elbows close to your body as you lower and raise your body. This ensures the emphasis stays on the chest and triceps.
3. Breath Control: Inhale as you lower your body and exhale as you push back up. Controlled breathing enhances stability and focus during the exercise.

The Plank Perspective: Harnessing Stability for a Strong Core Foundation

On the other side of the core coin, we find the plank—a static, isometric exercise that challenges endurance and stability. While push-ups embrace dynamic movement, planks require holding a position, activating muscles to maintain a straight line from head to heels.

Advantages of Planks:

1. Core Stability: Planks target the entire core, including the rectus abdominis, obliques, and transverse abdominis. This comprehensive engagement promotes stability, reducing the risk of lower back pain.
2. Low-Impact, High Returns: Planks are gentle on the joints, making them accessible to individuals with various fitness levels or those recovering from injuries. Despite their low-impact nature, planks deliver high returns in terms of core strength.
3. Versatility in Variations: Like push-ups, planks offer a variety of modifications. From forearm planks to side planks or plank variations with leg lifts, individuals can tailor the exercise to address specific areas of the core.
4. Improved Posture: The emphasis on holding a straight line in the plank position translates to improved posture. A strong core contributes to better spinal alignment, reducing the risk of slouching or hunching.

Perfecting Your Plank:

1. Alignment is Crucial: Start in a forearm plank position, ensuring your elbows are beneath your shoulders. Maintain a straight line from head to heels, engaging your core.
2. Mindful Breathing: Breathe deeply and consistently during the plank. Focus on drawing your navel towards your spine to maximise engagement.
3. Gradual Progression: If new to planks, start with shorter durations and gradually increase the time as your strength improves. Form should always take precedence over duration.

The Verdict: A Balanced Approach to Core Fitness

While the push-up and plank each bring unique benefits to the table, declaring a clear winner in the push-up vs. plank debate may be an oversimplification. The effectiveness of these exercises lies in their synergy—a balanced approach that incorporates both dynamic movements and static holds.

The Ideal Combination:

1. Full-Body Warm-Up: Begin your workout with a full-body warm-up, incorporating light cardio and dynamic stretches to prepare muscles for the demands ahead.
2. Dynamic Push-Ups: Kick off your routine with dynamic push-ups to engage the upper body and elevate your heart rate. Choose variations that challenge your strength while maintaining proper form.
3. Stabilising Planks: Follow up with stabilising planks to target the core. Explore different plank variations to address specific muscle groups within the core complex.
4. Variety is Key: Integrate both exercises into your routine, allowing each to complement the other. For instance, perform push-ups on one day and planks on another, ensuring a well-rounded approach to core fitness.
5. Listen to Your Body: Pay attention to how your body responds to each exercise. If you experience discomfort or pain, modify the movement or consult with a fitness professional.

In conclusion, the push-up vs. plank dilemma need not be a choice between one or the other. Embrace the strength-building prowess of push-ups and the stability-enhancing magic of planks to cultivate a resilient and powerful core. Remember, variety is the spice of fitness, and a harmonious blend of these exercises can lead to a core that not only looks strong but performs with grace and functionality in every aspect of your life.

The post Push-Ups vs. Planks: Which Core Exercise Reigns Supreme? appeared first on Hundred Pushups.

1. Standard Push-Up:

The foundation of push-ups, this classic move engages the chest, shoulders, triceps, and core. Maintain a straight line from head to heels, keeping your hands slightly wider than shoulder-width apart.

2. Wide-Grip Push-Up:

Position your hands wider than standard push-ups to emphasize the chest muscles. This variation enhances the outer part of your chest, contributing to a broader and more defined upper body.

3. Close-Grip Push-Up:

Bringing your hands closer together targets the triceps and inner chest. This variation is excellent for building triceps strength and creating definition in the center of your chest.

4. Diamond Push-Up:

Form a diamond shape with your hands beneath your chest. This move intensifies the focus on the triceps and inner chest, offering a challenging variation that also engages the core.

5. Incline Push-Up:

Place your hands on an elevated surface, such as a bench or step, and maintain a plank position. This variation shifts more of the workload to the upper chest and shoulders, providing a different angle for muscle engagement.

6. Decline Push-Up:

Elevate your feet on a sturdy surface while keeping your hands on the ground. This variation targets the lower part of the chest and shoulders, adding an extra challenge to the standard push-up.

7. One-Arm Push-Up:

A challenging move that demands significant upper body strength and stability. Perform a push-up while balancing on one arm, engaging the chest, shoulders, and core for stability.

8. Plyometric (Clap) Push-Up:

Incorporate an explosive element by pushing off the ground with enough force to clap your hands together before landing. Plyometric push-ups enhance power and speed, contributing to overall upper body athleticism.

9. Archer Push-Up:

Start in a standard push-up position, but as you lower, shift your body weight to one side, extending the opposite arm out to the side. This variation provides a unique challenge, working the chest and shoulders asymmetrically.

10. T-Push-Up:

After completing a standard push-up, rotate your body, lifting one arm towards the ceiling, forming a T-shape. This move engages the chest, shoulders, and activates the muscles along the side of your torso.

Tips for Incorporating Push-Up Variations:

1. Gradual Progression: Start with variations that align with your current fitness level, and gradually progress to more challenging ones as you build strength.
2. Proper Form: Maintain proper form to maximize effectiveness and prevent injuries. Focus on a straight body line, controlled movements, and full range of motion.
3. Consistency: Incorporate push-up variations consistently into your workout routine to see continuous improvements in upper body strength and muscle definition.
4. Combine Variations: Create dynamic and varied workouts by combining different push-up variations. For example, alternate between standard push-ups, wide-grip push-ups, and plyometric push-ups in a single session.

Conclusion:

Push-ups, with their versatility and effectiveness, offer a plethora of options to strengthen and define your upper body. By incorporating these 10 push-up variations into your fitness routine, you can target specific muscle groups, add diversity to your workouts, and progress towards a strong and well-defined upper body.

Remember, the key lies in consistency and progressive overload. Whether you’re a beginner or a seasoned fitness enthusiast, these push-up variations provide a scalable and adaptable approach to achieving your upper body fitness goals. So, mix up your routine, challenge your muscles, and enjoy the benefits of a strong and sculpted upper body.

The post 10 Variations of Push-Ups for a Strong Upper Body appeared first on Hundred Pushups.

The Myth of Push-Ups Being Only for Men

There’s a common misconception that push-ups are primarily a male-centric exercise. Some women may shy away from incorporating push-ups into their fitness routines due to the belief that it’s an exercise designed for building bulky muscles or that it’s too challenging for the female physique. In reality, push-ups are a versatile and adaptable exercise suitable for individuals of all genders and fitness levels.

The Benefits of Push-Ups for Women

1. Upper Body Strength:

Push-ups engage major muscle groups in the upper body, including the chest, shoulders, and triceps. For women, developing strength in these areas contributes to enhanced overall upper body function, making daily activities easier and promoting a balanced physique.

2. Core Activation:

A proper push-up involves maintaining a plank position, which requires significant core engagement. Strengthening the core muscles, including the rectus abdominis and obliques, not only contributes to improved posture but also aids in achieving a toned and defined midsection.

3. Shoulder and Back Toning:

Push-ups target the deltoids and muscles in the upper back, promoting shoulder stability and toning. Toned shoulders and back muscles not only contribute to a more sculpted appearance but also play a role in supporting good posture.

4. Functional Fitness:

Push-ups are a functional exercise, meaning they mimic movements used in everyday activities. As women often juggle a variety of physical tasks, from carrying groceries to lifting children, the functional strength developed through push-ups directly translates into increased capability in these activities.

5. No Equipment Required:

One of the key advantages of push-ups is that they require no special equipment. Whether at home, in a gym, or during a outdoor workout, women can perform push-ups virtually anywhere, making them a convenient and accessible exercise.

6. Versatility and Progression:

Push-ups offer a range of variations, allowing individuals to tailor the exercise to their fitness levels and goals. Beginners can start with incline push-ups or knee push-ups, gradually progressing to standard push-ups and more advanced variations as strength improves.

How to Start Incorporating Push-Ups

1. Mastering Form:

Proper form is crucial for the effectiveness of push-ups and to avoid unnecessary strain. Start with the basics: hands placed slightly wider than shoulder-width apart, body in a straight line from head to heels, and controlled movements throughout.

2. Incline Push-Ups for Beginners:

If standard push-ups feel challenging initially, begin with incline push-ups. Place your hands on an elevated surface, like a sturdy bench or a step, and perform push-ups with a controlled range of motion.

3. Knee Push-Ups:

Another beginner-friendly variation is the knee push-up. Start in a plank position with your knees on the ground, maintaining a straight line from head to knees. Perform push-ups with proper form, gradually working towards full push-ups as strength improves.

4. Consistency is Key:

Like any exercise, consistency is crucial for seeing results. Aim to include push-ups in your workout routine at least two to three times a week. Start with a manageable number of repetitions and gradually increase as your strength progresses.

Debunking Common Myths

1. Fear of Bulky Muscles:

One of the most pervasive myths is the fear of developing bulky muscles, especially in the upper body. In reality, women are less likely to develop significant muscle mass compared to men due to differences in hormonal profiles. Push-ups contribute to a lean and toned appearance rather than bulky muscles.

2. Perceived Difficulty:

While push-ups can be challenging, especially when starting, they are scalable to individual fitness levels. Starting with modified variations and gradually progressing allows women to build strength at a pace that suits their abilities.

3. Incompatibility with Femininity:

Associating push-ups with a lack of femininity is a misconception rooted in outdated stereotypes. Fitness and strength are empowering for women, and exercises like push-ups contribute to overall well-being without compromising femininity.

The Empowerment of Push-Ups for Women

Beyond the physical benefits, incorporating push-ups into a fitness routine can be an empowering experience for women. It goes beyond building physical strength; it’s about cultivating mental resilience, challenging preconceived notions, and embracing the full spectrum of one’s capabilities.

1. Building Confidence:

Successfully mastering push-ups, whether it’s achieving the first full push-up or progressing to advanced variations, builds confidence. The sense of accomplishment from conquering a challenging exercise transcends into other areas of life.

2. Mind-Body Connection:

The mind-body connection established through push-ups is empowering. Being attuned to your body’s capabilities, setting goals, and witnessing progress fosters a positive relationship with physical activity and one’s own strength.

3. Breaking Stereotypes:

By embracing exercises like push-ups, women challenge stereotypes and redefine societal expectations. The acknowledgment that strength training is beneficial and empowering for women contributes to a more inclusive and progressive fitness culture.

4. Functional Independence:

The functional strength gained through push-ups enhances women’s ability to navigate daily tasks independently. From lifting and carrying to maintaining stability in various movements, the carryover of push-up strength into everyday activities is profound.

In Conclusion

Push-ups are a valuable addition to any woman’s fitness routine, offering a myriad of benefits that extend beyond the physical. The empowerment derived from mastering this fundamental exercise contributes to a holistic sense of well-being. By dispelling myths, understanding the adaptability of push-ups, and appreciating their impact on both physical strength and mental resilience, women can harness the full potential of this empowering exercise. Whether a beginner or an experienced fitness enthusiast, the journey with push-ups is one of self-discovery, strength building, and empowerment.

The post Push-Ups for Women: Building Strength and Toning appeared first on Hundred Pushups.

The Power of Push-Ups:

Push-ups are a classic exercise that has stood the test of time for a good reason—they deliver results. They primarily target the chest, shoulders, and triceps, engaging multiple muscle groups simultaneously. Additionally, push-ups activate the core muscles, providing a comprehensive workout for the upper body.

One of the key advantages of push-ups is their versatility. Beginners can start with modified versions, such as knee push-ups, gradually progressing to standard push-ups as strength improves. For those seeking an extra challenge, variations like diamond push-ups or decline push-ups can be incorporated to target different muscle angles.

Proper push-up form is crucial to maximize the benefits and prevent injuries. Begin in a plank position, ensuring your hands are directly beneath your shoulders. Maintain a straight line from head to heels, engaging your core throughout the movement. Lower your body towards the ground, keeping your elbows close to your body, then push back up to the starting position. Repeat for the desired number of repetitions.

While push-ups focus on the upper body, planks are a full-body exercise that places emphasis on core strength and stability. Planks work the rectus abdominis, obliques, lower back, and stabilizing muscles in the shoulders and hips. This makes them an excellent choice for improving posture, reducing back pain, and enhancing overall functional fitness.

Performing a plank may seem straightforward, but proper technique is crucial to reap the rewards and avoid unnecessary strain. Start in a forearm plank position, with your elbows directly beneath your shoulders and your body forming a straight line from head to heels. Engage your core muscles, ensuring your hips are neither too high nor too low. Hold the position for as long as possible, gradually increasing the duration as your strength improves.

The Synergy of Push-Ups and Planks:

Combining push-ups and planks in your workout routine creates a synergy that enhances overall strength and stability. Both exercises engage the core, providing a solid foundation for various movements. When performed together, they create a well-rounded workout that targets the upper body, lower body, and core muscles.

A sample workout routine incorporating push-ups and planks could include alternating sets of each exercise. For example, start with a set of push-ups, then transition to a plank for a set duration. Repeat this sequence for three to four rounds, gradually increasing the difficulty or duration as your fitness level improves.

Benefits Beyond Strength:

Beyond the physical benefits, push-ups and planks offer a range of additional advantages. Both exercises contribute to improved posture, which is crucial for preventing back pain and promoting overall spinal health. Additionally, the engagement of stabilizing muscles during planks enhances balance and coordination.

These exercises also require no equipment, making them accessible to individuals with varying fitness levels and limited resources. Whether you’re a fitness enthusiast looking to add variety to your routine or a beginner seeking effective exercises to kickstart your fitness journey, push-ups and planks are excellent choices.

Conclusion:

Push-ups and planks stand as timeless pillars in the realm of bodyweight exercises, providing a simple yet effective means of building strength and stability. Incorporating these exercises into your fitness routine can yield a host of benefits, from sculpting a strong upper body to improving core strength and overall functional fitness. Embrace the simplicity and power of push-ups and planks, and watch as they transform your body and elevate your fitness journey to new heights.

The post Building Strength and Stability: The Power of Push-Ups and Planks appeared first on Hundred Pushups.

Understanding the Bench Press

The bench press is a compound exercise that primarily targets the pectoral muscles (chest), deltoids (shoulders), and triceps (back of the arms). It’s a foundational lift in strength training and bodybuilding, widely used to gauge upper body strength and muscle development. The bench press can be performed with a barbell or dumbbells, offering variations such as incline and decline presses to target different areas of the chest.

The Role of Push-Ups in Building Strength

Push-ups, a fundamental bodyweight exercise, engage the same muscle groups as the bench press. While push-ups might not involve external weights, they offer unique benefits that complement the bench press and contribute to overall upper body strength.

1. Muscle Engagement:

Both push-ups and bench presses engage the chest, shoulders, and triceps. However, push-ups require a greater degree of stabilisation as you control your body through the movement. This increased stabilisation contributes to better muscle engagement and development.

2. Full Range of Motion:

Push-ups allow for a greater range of motion compared to the bench press. The deeper descent in a push-up activates the muscles through a broader range, leading to improved flexibility and muscle activation, which can positively impact your bench press form and performance.

3. Core Activation:

A strong and stable core is essential for both push-ups and bench presses. Push-ups, with their plank-like position, demand core engagement to maintain a straight line from head to heels. Strengthening your core through push-ups translates to enhanced stability during bench presses.

4. Joint Health:

Push-ups promote joint health by requiring a controlled range of motion in the shoulder, elbow, and wrist joints. This joint conditioning can contribute to injury prevention and improved joint flexibility during bench presses.

Incorporating Push-Ups to Enhance Bench Press Performance

1. Warm-Up:

Start your upper body workout with a set of push-ups. This dynamic bodyweight exercise increases blood flow to the muscles, activates the chest, shoulders, and triceps, and prepares your body for the heavier load of the bench press.

2. Supersetting:

Combine push-ups with your bench press routine by incorporating supersets. Alternate between a set of bench presses and a set of push-ups, allowing minimal rest between the two exercises. This approach not only saves time but also maintains muscle engagement throughout the workout.

3. Push-Up Variations:

Experiment with different push-up variations to target specific aspects of your bench press. For example, include close-grip push-ups to emphasise triceps strength or decline push-ups to engage the upper chest.

4. Post-Bench Press Burnout:

Once you’ve completed your bench press sets, finish your workout with a set of push-ups. This burnout set helps ensure that your muscles are thoroughly fatigued, promoting additional strength and endurance gains.

5. Incorporate Plyometrics:

Integrate explosive push-up variations, such as clapping push-ups or plyometric push-ups, to enhance your power and explosiveness. This power development can positively impact the initial push-off phase of your bench press.

Benefits of Combining Push-Ups and Bench Press

1. Increased Strength and Endurance:

The combination of push-ups and bench presses challenges your muscles in different ways. Push-ups focus on bodyweight resistance, while bench presses involve lifting external weights. This dual approach enhances both strength and endurance, contributing to overall upper body fitness.

2. Improved Muscle Definition:

The varied range of motion in push-ups, along with the stabilisation requirements, contributes to better muscle definition. As you increase muscle engagement and activation through push-ups, you’ll likely notice improved chest, shoulder, and triceps definition during bench presses.

3. Enhanced Stabilisation:

Push-ups demand greater stabilisation due to the absence of external weights. This increased stabilisation transfers effectively to the bench press, improving your ability to control the barbell or dumbbells during each repetition.

4. Joint Flexibility and Health:

The controlled range of motion in push-ups helps maintain joint flexibility and health, which is particularly beneficial for the shoulder joint. Improved joint flexibility contributes to better form and reduced risk of injuries during bench presses.

5. Dynamic Warm-Up:

Using push-ups as part of your warm-up routine before bench pressing ensures that your muscles are adequately prepared for the heavier load. The dynamic nature of push-ups primes your nervous system for the upcoming workout, leading to better performance.

Tips for Optimal Results

1. Focus on Form:

Whether performing push-ups or bench presses, prioritise proper form. This not only maximises the effectiveness of each exercise but also reduces the risk of injury.

2. Gradual Progression:

If you’re new to push-ups or bench presses, progress gradually. Start with variations that match your current fitness level and gradually increase intensity and difficulty.

3. Listen to Your Body:

Pay attention to how your body responds to the combined workload of push-ups and bench presses. Adjust the volume and intensity based on your individual fitness level and recovery capacity.

4. Rest and Recovery:

Adequate rest and recovery are crucial for strength gains. Ensure that you allow your muscles to recover between sessions, and consider incorporating rest days into your workout routine.

In Conclusion

The synergy between push-ups and bench presses creates a comprehensive and effective approach to upper body strength training. By strategically integrating push-ups into your bench press routine, you can enhance muscle engagement, improve stabilisation, and experience overall better upper body fitness. Whether you’re a seasoned lifter or just starting your fitness journey, the combination of push-ups and bench presses offers a versatile and dynamic strategy for achieving your strength and muscle development goals.

The post How Push-Ups Can Enhance Your Bench Press Performance appeared first on Hundred Pushups.

The Significance of Push-Ups in Martial Arts:

1. Upper Body Strength:
   • Push-ups primarily target the chest, shoulders, and triceps – key muscle groups essential for generating force in punches, blocks, and grappling movements.
2. Stabilization and Control:
   • The core engagement required during push-ups enhances stability and control, crucial for maintaining balance and executing precise martial arts techniques.
3. Endurance Building:
   • Martial arts bouts can be physically demanding, requiring sustained effort. Push-ups, especially when performed in sets with minimal rest, contribute to building endurance in the upper body.
4. Versatility:
   • Push-ups offer numerous variations that can target different muscle groups. This versatility allows martial artists to tailor their training to specific needs, whether it’s enhancing punching power or improving defensive maneuvers.

Benefits of Push-Ups for Martial Arts:

1. Increased Striking Power:
   • The explosive force generated during push-ups translates directly to increased striking power. Strong chest and shoulder muscles contribute to powerful punches and effective strikes.
2. Enhanced Blocking and Defending:
   • The stability and control developed through push-ups improve a martial artist’s ability to block and defend against opponents. A strong and stable upper body is better equipped to withstand and counteract incoming attacks.
3. Core Strength for Ground Techniques:
   • Many martial arts disciplines involve ground techniques and grappling. The core engagement in push-ups contributes to overall core strength, facilitating better performance in ground-based movements.
4. Improved Arm Endurance:
   • The repetitive nature of push-ups builds endurance in the arms, allowing martial artists to maintain a high level of performance throughout training sessions and competitions.

Incorporating Push-Ups into Your Martial Arts Training:

1. Structured Warm-Up:
   • Begin your martial arts training session with a structured warm-up that includes dynamic movements and joint mobility exercises. Incorporate a set of standard push-ups to activate the upper body.
2. Push-Up Variations:
   • Explore different push-up variations to target specific areas. Include wide-grip push-ups for enhanced chest engagement, close-grip push-ups for triceps strength, and decline push-ups for a more challenging workout.
3. Circuit Training:
   • Integrate push-ups into circuit training routines. Combine them with martial arts-specific drills such as shadowboxing, kicks, and footwork exercises to create a well-rounded workout.
4. Timed Sets:
   • Train for endurance by incorporating timed push-up sets into your routine. Perform as many quality push-ups as possible within a set time frame, gradually increasing the duration as your endurance improves.
5. Balance with Lower Body Training:
   • While push-ups focus on the upper body, it’s crucial to maintain balance in your training. Incorporate lower body exercises such as squats, lunges, and kicks to ensure overall strength and agility.
6. Mindful Execution:
   • Pay attention to proper form during push-ups. Maintain a straight line from head to heels, engage the core, and focus on controlled movements. Quality repetitions are more beneficial than quantity.

Push-Up Variations for Martial Arts Conditioning:

1. Standard Push-Ups:
   • Targets overall upper body strength and endurance.
2. Wide Grip Push-Ups:
   • Emphasizes the outer chest and shoulders, contributing to increased striking power.
3. Close Grip Push-Ups:
   • Focuses on triceps strength, beneficial for executing fast and powerful punches.
4. Explosive Plyometric Push-Ups:
   • Enhances explosive power, crucial for rapid strikes and defensive movements.
5. One-Arm Push-Ups:
   • Builds unilateral strength and stability, beneficial for asymmetrical movements in martial arts.
6. Decline Push-Ups:
   • Engages the lower chest and triceps, contributing to well-rounded upper body strength.

Tips for Effective Push-Up Training in Martial Arts:

1. Consistency is Key:
   • Incorporate push-ups into your training routine consistently. Aim for at least three sessions per week to see improvements in strength and endurance.
2. Focus on Form:
   • Prioritize proper form over the number of repetitions. Maintain a strong mind-muscle connection and execute each push-up with precision.
3. Gradual Progression:
   • Gradually increase the intensity of your push-up workouts. Progress from standard push-ups to more challenging variations as your strength improves.
4. Integrate into Skill Training:
   • Incorporate push-ups into specific skill training sessions. For example, perform push-ups followed by striking drills to simulate the physical demands of a martial arts bout.
5. Combine with Flexibility Training:
   • Martial arts require a combination of strength and flexibility. Pair push-up training with flexibility exercises to ensure a well-rounded approach to martial arts conditioning.

Conclusion:

Push-ups, when integrated strategically into your martial arts training, can significantly contribute to the development of upper body power, endurance, and stability. By incorporating a variety of push-up variations and maintaining a consistent training routine, martial artists can enhance their overall performance in striking, blocking, and grappling techniques. As you embark on your push-up journey for martial arts conditioning, remember that each repetition brings you closer to unleashing the full potential of your upper body strength in the dojo or the ring.

The post Push-Ups for Martial Arts: Building Upper Body Power appeared first on Hundred Pushups.