Herschel Walker was a former Heisman trophy winner that had a prominent career in the NFL. He is the only player to gain over 4,000 yards by rushing, receiving, and kickoff returns.
The running back position has an average NFL career of just 2.5 years. It is by far the most physically demanding position in football, and the statistics don’t lie. As you can imagine, these guys take a daily beating from some of the largest and strongest athletes on the planet.
Herschel Walker played 11 seasons as a running back in the NFL. He also played his first 3 professional seasons in the USFL.
After 14 years of playing running back, you would assume that his body would have deteriorated, right?
At the ripe age of 48, Herschel Walker decided to pursue mixed martial arts. Despite enduring some criticism for the MMA community, he won both of his fights.
Just recently, Walker contemplated taking another MMA fight at the age of 53.
So you might be wondering, “What is the crazy weight program that keeps this guy in top shape?”
There actually isn’t one…
That’s right. Throughout his entire career, Herschel Walker has depended on bodyweight exercises. When it comes to building upper body strength, he relies solely on pushups. Walker performs a minimum of 750 pushups each day, keeping his reps between 50-75 per set.
He doesn’t have a gym membership or any other type of fancy equipment.
The Power Of The Pushup
When it comes to bodyweight exercises that give you the biggest bang for your buck, look no further than pushups. When performed correctly, they will add lean muscle mass to your arms and help you build a toned chest.
Pushups will build the explosiveness functions of your muscle, which will help accelerate your strength levels in many weighted exercises. If you incorporate pushups into your routine, you’ll notice drastic gains in your bench press, military press, and closed grip bench press numbers.
If you want to get a toned upper body, then I suggest performing pushups as often as you possibly can. You can do them at the gym, at home, on your lunch break, and even on the road.
Pushups Are All About Your Hand Placement
What most people don’t realize is that there are a variety of pushup variations that you can perform for each of your major muscle groups. Each pushup will be predicated on your hand placement on the floor.
Neutral Hand Placement
Whenever you position your hands below your shoulders, you’ll be targeting the anterior and medial deltoids. The key is to perform each pushup with proper posture. Doing 10 pushups correctly will produce better results than doing 50 with impartial form.
Inside Hand Placement
When you place your hands inside the width of your shoulders, you’ll be isolating your triceps muscle. What most people don’t realize is that your triceps account for about 70% of your arms. Make sure to keep your elbows tight to your core, and lock your arms at the peak point of each rep.
Outside Hand Placement
Positioning your hands outside the width of your shoulders is going to activate your chest region. Your chest is the foundation of your entire upper body. If you want to get a lean chest that turns heads wherever you go, then look no further than these 3 exercises below.
Today, I’m going to show you a quick and efficient pushup workout that you can do from virtually anywhere. Let’s get started:
Whether you’re doing bodyweight or resistance training, it’s imperative to use proper form at all times. Always keep your upper body completely horizontal and avoid dipping your hips when you reach the point of exhaustion.
When it comes to certain pushup variations, you’ll actually want to limit the full range of motion. When you fully locked your arms, it actually alleviates the tension placed on the targeted muscle group. You can do this by keeping a slight bend in both your elbows. This will constantly keep your shoulders, chest, and triceps activated at all times during your sets.
Don’t make the mistake of thinking that one type of pushup exercise is going to get you the body of your dreams. Bodyweight workouts are no different than resistance training. If you want to get symmetrical definition in your upper body, then you need to train each of your major muscle groups accordingly.
My Challenge To You
Everyone has obligations, and some days you don’t have time to get in a full workout. I completely respect that.
But everyone has time to do 20 pushups per day.
The problem for most people isn’t time…it’s a matter of priority. If you can’t get yourself to do 20 pushups per day, then you simply aren’t taking your fitness goals seriously. I know that may sound a bit harsh, but it’s true.
Here’s my challenge to you today…
Just do 20 pushups, that’s it…
You might have to stay at work late tonight. Maybe you have to go pick up the kids. Or perhaps you’re watching “The Bachelor” and you don’t have time to workout.
Get down and do 20 pushups anyway.
If you’re just starting out, then don’t worry about “how many reps” you can do. Just take a few minutes out of your evening and do as many pushups as you can. Take a couple of minutes rest, and then rinse and repeat.
The toughest part about starting a new workout regimen is actually getting started. Once you get a little bit of momentum on your side, you’ll begin to feel pulled to train each day. Then, you can begin to incorporate harder pushups into your routine.
If you spend literally one minute doing 20 pushups, I promise that you’ll feel compelled to do another set tomorrow. If you do pushups for two days in a row, it’s a virtual certainty that you’ll workout on your third day.
If you execute proper form on these 3 different pushup variations, then I promise you’ll notice results on that fourth day. Even if you can do just 5 more pushups, that’s enough to keep you motivated.
Do you think Herschel Walker banged out 750 pushups on his first day of training? I don’t think so. Bodyweight workouts are all about consistency. It doesn’t matter how weak you might think you are at the moment. Start by doing the standard pushups, and then experience with the wide grip and closed grip variations.
You can build a strong upper body by doing just these 3 exercises. As you continue to progress, you can start adding more sets to your pushup routine. Imagine what your body would look like in a couple of months if you were able to do 3 sets of 50 pushups daily?
You could build a lean, ripped upper body without ever touching a weight at all.
What other pushup workouts do you like to use?