We’ve seen more than a few viral YouTube pushup challenges. Some guys try to pump out a predetermined number of reps over a set amount of time, like the 2020 Challenge, while others make consistency the goal, doing their reps every day over long periods of time (in one case, up to a full decade).
Vlogger Stan Browney falls in the former category, as he attempted to finish off a round 1,000 pushups in just one hour. His method: for every 20 pushups, he marks his progress down on a piece of paper, giving him a second to catch his breath and grab some water.
“The key to high rep routines or high rep workouts or challenges is don’t go too hard too fast,” he says.
At the beginning, that strategy pays off. After 10 minutes, he’s knocked out 200 pushups.
“This times five… easy!” he laughs.
Browney winds up finishing all 1,000 reps in the allotted time, with more than a minute to spare.
But if we’re being nit-picky, his form could use some work. “The pushup has more value as an actual training tool when it’s done correctly than when it’s done with extreme pace, or done with extreme style,” says Men’s Health fitness director Ebenezer Samuel, C.S.C.S.
To do the move the right way, start with full body tension. “Start in a good plank: shoulders squeezed, glutes tight, abs tight,” Samuel says. (You can double-check your form with this video guide to make sure you’re in the proper position.)
Next, focus on squeezing your shoulder blades. “Think of squeezing a walnut between your shoulder blades as you lower into the pushup. Pull your torso to the ground, tightening those back muscles, then push up.”
And if you attempt this challenge and think switching to your knees is your next best move when you start to tire, think again. Head to a bench.
“Instead of starting your pushups on your knees, place your hands on a bench and gradually progress to using lower and lower benches (or whatever platform you have handy) for your hands,” Samuel advises. “This will let you work with less load but still train core tension.”
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