The Surprising Benefits of Doing 100s of Push Ups (And Variations)
Вставка
- Опубліковано 9 чер 2024
- Get SuperFunctional Training 2.0: www.thebioneer.com/product/sft2/
My physical book: www.thebioneer.com/product/fu...
This post is highly relevant and includes studies: www.thebioneer.com/benefits-o...
It's time to discuss my favourite exercise: the push up! In this video, I'll explain why push ups are such a fantastic exercise, and why doing high repetitions of them can offer even more benefits.
I'm also going to present a slightly different perspective on the best way to do push ups. In particular: using a partial range of motion CAN have benefits. That's not to say that you shouldn't also be able to do a controlled push up with full ROM; simply that there are benefits to both approaches.
The website: www.thebioneer.com
Facebook: / thebioneer
Patreon: / thebioneer
Instagram: / thebioneer
Twitter: / thebioneer - Навчання та стиль
![ПОЛНАЯ ИСТОРИЯ ЭКЗОРЦИЗМА [Топ Сикрет]](http://i.ytimg.com/vi/qBySr6Bt0B8/mqdefault.jpg)
“Mom that guy is in our yard again.”
😂😂😂😂😂
😆😆
"Get the camera son I'm gonna have a good time tonight"
btw do anyone knows where he trained?
Mom: *stares with hungry eyes*
Your chest isn’t your best aesthetic asset. It’s your smile 😊
😁 Thank you!
Well said :)
No homo tho
Both, both, both is good
@@NickAces Naaa, nothing wrong with finding that magnificent chest attractive (and the smile, too, of course) ;)
I'm so grateful to be alive during the age of the MuscleNerds
That’s how things used to be in the early 20th century culture, the phrase ‘Renaissance Man’ or ‘Uomo Universale’ were popular.
Back then a nerd was someone who only did ‘one’ thing well.
Most had the attitude that if you were ‘educated’ that it meant physically, mentally, emotionally, and you could express it vocally.
Somehow in the later half of the 20th century came technocratic ideas - (Like she’s the smart one; listen to her, or he’s the strongest; let him build that, or they are creative types; don’t give them boring things to do.)
@@j.pendergrass9805 Nice info!
Is there a documentary or movie showing this particular philosophy? I'm pigeonholing myself as an audio / visual learner
@@uelude If you find something on UA-cam tell me.
All I find is vintage magazines, books, old speeches, and even some advertising from the period.
Folgers coffee was big on the idea, because they saw college goers as their prime customer.
@@j.pendergrass9805 I would go further back to the actual Renaissance or even the Ancient Greeks
@@smeetsnoud1 Kinda said that. It’s in the name itself.
Most fitness channels: (tons of gloating/bold claims)
Bioneer: *the physical embodiment of knowledge is power*
Yes. I fully agree, that’s the reason I subscribed.
Indeed
bioneer and jeremy ethier are my favorite two workout channels
I'm done being left out...how y'all make y'all words bold like that ? 🤣🤦🏽♂️
@@brucerawlinsjr.2678 By putting * before and after the sentence/word *like this* .👍
I started more than a year ago with one push-up a day for a week, and added one each week. Next week I can do 80 , it was one of the best Idea and habit's I have ever started. I had a lot of shoulder issues but almost all are gone
Shoulder issues probably came from form issues but glad you've corrected them
@@kingbroseph9773 yes and no, I had issues them before, IT decks job, no exercise and if, it was too heavy and Yeah never wanted to acknowledge how weak I really was. Now a lot is better, when I do shoulders I focus on the cuffs and I go light. Same with push-ups in the past I tried too many and always got inflammation on my tendons. All gone, never thought I could do this, now I even started to use light weights again and brought a powebag to do some farmer walks. Next thing I want to learn to to pull-ups but first I have to get lighter. Push-ups are awesome go slow and steady
@@weltvonalex do banded facepulls to compliment your pushups for the ultimate shoulder health trick. Keep it up
I need to get there first, mate, great job!
Do you do any kind of pulling exercises to counter for your pec/front shoulder/triceps training by performing push ups, so these muscles aren’t overdeveloped compared to your back muscles?
@kratos ah ah noob, I used to add 10 more pushups every 2 days XD
7:07 I felt a little offended when he called mitochondria "energy factories of cells" instead of "powerhouse of cells".
ya i was totally triggered by that
cell o phobic
@@TruTube.1. whoosh
That’s when I disliked the video
Golgi Bodies need love too.
I look at it like this, calisthenics helped build some of the most elite warriors in human history, no need to fix what isnt broken. Rep it out
Hell yes, especially high volume calisthenics that comes with mental toughness gains.
@Nikkolo Machiavelli
This video already explained why high reps push up is effective for hypertrophy and strength. I do agree, that there are a more efficient ways.
@Nikkolo Machiavelli those guys are all humans they are not gods
@@iliveinsideyourhouse3943 probably not very good at push ups
@Nikkolo Machiavelli
Actually, yes. I do high reps calisthenics because I would likes to save my money from the gym. Sure the results is slower but who cares, I got awesome gains and non wasted money in the long term.
I did over 100 pushups a day for over a year straight. That fixed my posture, made me much stronger, and even though I was already confident, it made me so much more
One punch man approach!
I'm starting to grow bitch tits as I'm getting old, do you guys think the push ups and a better diet will rid me of it? I never had them but with the lockdowns and everything I put in weight like never before...
@@Eviligniter Yes.
@@Eviligniter Exercise and a better diet will always make you lose unwanted weight. It's establishing the routine that's hard, but once it's there, the rewards are worth it.
I lost 60kg in 8 months and my big manboobs became gnarly hanging bitchtits. Even now at month 13 of transfotmation with q bygger fokus on Chester i AM battling! Some men is more genetically chall3nged with the fatdeposits, but I AM 37 and I will be darned if that loose chest is not filled out with muacle at my 40s birthday.
honestly the quality of the footage improved a lot. The color grading is phenomenal and the cuts/B-roll etc is top notch!
I was thinking the same thing
I wonder what camera this was shot on? Any idea?
@@delasantos Sony A7 I believe
@@risingperspectivesmedia3426 a 7s iii or ii? :)
We used to do 460 pushups on "muscle failure day" in preparations for the PT test. We did ladders, we did piston pushups, we did close and we did wide. I noticed an overall improvement in total body strength, core and my run times were faster. I forgot the fist pushups, our hands also toughened up and our puches were harder. Pushups are fantastic and can be done anywhere at anytime.
That drill you did at 09:05 has gotta be one of the most impressive feats of fitness I've ever seen. Subscribed!
Lol I had to rewind a cpl times to watch that was sum ninja type stuff right there
Holy hell
Holy Buddha and Raiden! What was that!
If I tried that I would've bent myself into a pretzel
well, dig deeper
After not doing them for about 10 years I started adding them back about 3 weeks ago . My biggest issue was my ego. I'm 57 and prone to shoulder injuries so I swallowed my pride and started by doing them on my knees for the first week , then slowly added in full ones. Now I'm doing sets of 15 with no injuries so far. I do shorten my movement just a bit because in the past that when I got hurt
Push-ups for life! And they should never get too easy that you can easily do 50+. There's far too many variations to settle for that! Start doing hand-stand push ups, planche push-ups, vary the angle and speed. It's crazy how a single basic movement possesses nearly infinite potential for growth.
@@JDirty-w-tha-30 those are reasonable concerns. You strengthen your shoulders and elbows before doing them, or do weighted push ups if you don't want to bother. If you're at a point to try those sorts of push ups, then you've gone a long way already. If it hurts, back off and do something else then try them down the line at a later date.
I want to do 100 straight
@@JDirty-w-tha-30 Just make your shoulders less crusty.
You are only strong if you can do 50x of any variation with 15% added bodyweight.
@@JDirty-w-tha-30 do flat decline and incline push ups only if shoulders are djanked or knuckle pushups to add R.O.M.
You are my favourite inspirational workout dude. I love how everything you do is geared toward real life and you also look like a real person and not a gear junky like pretty much every other fitness influencer.
I love minimalist trainings with simple bodyweight exercises. Sometimes I just go out in a nice wooded area and just do push ups adding as many variations as possible
>minimalist trainings
>as many variations as possible
@@MrCmon113 slight variations and tweaks of simple exercises is less convoluted than most gym splits
I remember when I was a Teen a Navy SEAL instructor said the pushup is the best exercise for the chest. I still believe him to this day. The most pushups I've ever done in a day was 170, but it was in a hour and a half. Only did ten reps at a time.
Push ups are the MOST SLEPT ON EXERCISE OF ALL TIME! YOU CAN BUILD AN IMPECCABLE CHEST WITH JUST PUSH UP VARIATIONS 🔥🔥🔥🔥
'Impeccable' lol good one m8
@@12xenn45 subconsciously
*Pull ups but yes, too many people think pushups are only for beginners or for military.
@@antebasic2418 the fact that the military equation of calisthenics stuff in general is overlooked is odd. Though the military is slow to adopt new things, there's a reason why push ups remain. But I'm sure the gym rats know more than an institution that's been around for thousands of years and literally deals in life and death.
Yep. It's weird how push ups is arguably the most well-known exercise but it's still kinda overlooked in fitness.
13:40 It's almost a guarantee there'll be a lizard crawl in a bioneer video, and I love it.
And mentions of the great Gamma.
Hands down (no pun intended) one of the best & most comprehensive videos on push-ups! Feel like you took the video quality & color grading to the next level with this one too. Incredibly well done! 💪👍
@Mac _ Thank you very much, that’s very kind of you to say. Comments like these really make my day!
Subbed as well. Great channel
I was in a psych ward it wasn’t that bad for just two weeks and in that time I quickly could do over 50 as a 32 year old frail woman
You single?
You are genuinely one of the most helpful youtubers I’ve had the pleasure of viewing. I greatly appreciate your videos and find your advice to be a great aid
I only not long ago found out about your channel, and gosh, where was I before. Love the videos, keep it going, brother!
Like a candle in a dark room!
Why am I only finding your channel now?! This is the sort of training I’ve been looking for, and your personality/delivery is so great! Good on you, and wish you continued success!!
The amount of details and video quality is insane! Loved the video as usual!
I wonder if i'm the only woman who watches the Bioneer's awesome videos? Strength training ftw!
There are like ten of you I think! 😂😂 You are appreciated!
Yay fantastic!
U all girls are missing out
Must be lots!
Nope, I watch all the time.
For me I like to do regular push ups also with a resistance band, wrapped around my back and arms. Great way to make push ups harder!
Bruce we all know you do push ups with just two fingers
oh come on Bruce... The 2 or 3 finger one armp push ups is harder than that🤣
Rings push ups is also an incredible harder push ups variation.
Always consider buying rings as an intermediate calisthenics athlete
Especially if you enjoy activating all your muscles to stabilize
You know that when Chuck Norris do pushups he acctually don't move, he just pushes the earth away with his arms
I always leave your videos smarter and more knowledgeable so thankful and humbled for that
The quality of the editing and footage in this have improved massively, absolutely loving it
People often don't believe me when I say that I got my pecs from doing push ups. From 17-20 years old I alternated between push ups and pull ups doing them every other day and very little other strength training. My pecs and lats are huge compared to everything else even though I've lifted for some years now. Should have used that method for every other muscle group. :-)
You can start using it for other muscle groups now.
@@relaxandfocus5563 How does pushups and pull-ups work for other muscle groups? Like traps, neck or lower back?
@@uelude pullups don't hit your traps well, however, the inverted rows are perfect.
You did nucleus overload. Look up Team3dAlpha if you want to get huge all around
This channel is incredible, hats off. We used to get a 60 push up challenge at football training when I was about 14. Was a big deal then, we thought our coach was nuts. Yet dropping a few times during the day and banging out few sets of 20 soon made it possible. My record was around 87. I doubt I’ll get back there but great inspirational info packed vid .
You can start doing them and maybe aim for a new personal record. I think you can.
You have no idea how valuable your independent, research driven, out of the institution, based approach is bud. You are truly one of a kind in this field. I am close to you in age and I hope you never stop doing what you do(this).
Smashing job as always🙌
I am new to this channel but your positive attitude is infectious! I appreciate learning about your functional approach to fitness as well.
I love the creativity at @6:34, as you are talking about blood vessels, you have edited in a shot of a tree and its branches.. which look like blood vessels.
Thank you! Glad someone caught it 😬
It is always, always a wonderful day whenever the bioneer posts.
You are perhaps one of the most inspiring figures on UA-cam. Thank you for all the advice you give to us. I can feel the passion coming off you like a heat wave. God bless everyone here! Thank you, Bioneer!
This channel is such a treasure! It's truly inspirational; thank you.
I’ve been utilizing push-ups with a resistance band going across my upper back or with a weighted vest on. Both have been great additions to my training!
I startet training 1 Month ago and the first thing I aim for is to max my push-ups record to a 100 . I do them slow and I care about the right form. But doing 100 Push ups is a nice goal.
hell yeah😁👌 good job
great content as always sir. So glad you also pointed out towards the end what truly is necessary and what can be taxing.
These videos are so great I just keep coming back and watch them again and again.
You’ve outdone yourself again Adam, great video as always! Could you do a video at some point with suggestions for exercises on the frontal plane? We see a lot of skater hops but are there progressions? I think you probably have a lot to say about the neurology of that, proprioception, etc. I know you’ve done your personal trainer course but I’m wondering if you think about being a teacher in person at all? What you do on the channel is amazing and I can see you creating your own exercise academy in the future. Thanks for everything you do! Finally, is it likely my local Waterstones or WHSmith would have your book? Or do I have to order it online?
Two years ago i couldn't do even 1x lady push up (as I've been my whole life geek gamer), now i do 300x different variation push ups + 150x squats along with other interesting exercises daily. The first month is real struggle, i remember first time i did 20 normal push ups the other day my hands were almost broken 😁
@kratos yeah, I found channel here on UA-cam "Strength Side" which gives many interesting exercises for lower body and the body as a whole, never getting bored. Check it out.
good for you bro. Check out Wes Watson on youtube, its a mindset and discipline channel that changed my life, youll probably like it
@@xartx1168 ill check it out I wanted to get into work out but sprained my wrist and haven't been able to get started/ I was starting but the sprain came so abruptly that I haven't been able to work my upper body in 2 and a half weeks man.
Should join a gym mate
The overall quality is insane bro! good job, I love it!
Your new camera is so good. Every blade of grass and texture of wood look so alive. It also helps with the exercises because we see all the nuances of your movement. Thanks for all your hard work. 🙇♂️
Very timely upload, I was studying Myonuclei and Nucleus Overload benefits because I only do calisthenics and gyms are closed here at my country.
Take It as a challenge to yourself to turn the environment around you outside into a gym. Yes, you'll have to buy a few things, such as elastic bands, but it's very, very healthy to exercise outside, preferably with someone. 🙂
Awesome to see this great channel grow. Here since 10,000 subscribers. Can you make a video about Turkish get up if you incorporate it in your training??
I love how comprehensiveness of the information presented, thank you.
I love the amount of depth you went into this, thank you!
7:58 (chef's kiss)
man what a great shot, great form on a super difficult exercise!!!
They are also good as an energy boost or something to get you moving and going as you can do them anywhere and don't need to warm up
I love your videos dude. For a while I was just training raw strength with weights at my gym. But after an injury and a long recovery/healing break I decided to take a different approach to my physical fitness. I want a functional body more than an aesthetic body. I’ve started running, calisthenics, balancing and mobility exercises, and using a kettle bell with your channel being one of my guides. And it’s been so amazing for my body. I genuinely appreciate how you explain and demonstrate what you’re talking about. Thank you
Some really helpful ideas and bits of information here, feeling really motivated! Thanks ☺️🙌🏼
WHY ON EARTH DOES THIS CHANNEL NOT HAVE A MILLION SUBS ALREADY??? One of the most original and fun fitness/wellness channels on UA-cam. Big up Bioneer!
I have done 170 push ups every day for the past three years. Routine, 10 push ups per minute, I sit in the flat footed squat position in between sets. On the 5th set I do 4 finger push ups. After 140 I take a slightly longer rest and do the last 30 in one set - to failure. This is my minimum work out on busy days. I have gained more in the past three years than 10 years of going to the gym once a week.
If you only went to the gym for one day a week, no wonder you didn't gain as much in 10 years.
What kind of gains were you expecting bro...that is crazy
@rahulk2633 if you go to the gym once a week, and push to your absolute maximum limit. Then you will get huge gains in hypertrophy.
That rest time will put you back up at 100% just to use it ALL in that one day.
Granted though, I don't think that is what op was doing.
You might have the best fitness channel I've come across..I always return to this content
Always great content, I get excited everytime I see a new bioneer video
Best push-up variations:
- Charles Glass push-up
- Mike Tyson push-up
- Hindu push-up (Dand)
Mantis push up...another level, similar to Hindu push up but more focus on the tricep. However as someone who's studied southern preying mantis kung fu for 5 years, I've not seen one video/demo of a proper Mantis push up on UA-cam...
shout out to Charles Glass, thanks i didn't know he had one as well
What a coincidence. I’ve just started incorporating 100 pushups in my upper body workouts.
YOO I swear to God I started doing the same and this video happens 😂 coincidence I Think Not
Same here, I just started a 100 pushup 30 Day challenge 11 days ago! It already feels easy, so some days I do 2 or 3 hundred
Synchronized universe
Same!
Your dedication and knowledge is incredible.
New to your channel... You've completely opened my eyes to a new training method, so interesting... Everything I do I train between 4-6reps majoratively ... My progress has platued.... But this is 100% another pathway I wanna add to standard strength training... Great work!!!! Keep it up 🤝🤜
I'm 2 weeks away from day 100 of the one punch man challenge. Your channel has improved my technique a lot and has helped keep me 100% injury free. Thanks for the content and I'm excited to see what you research next.
Been planning on doing the said challenge as well! You're amazing for having to go through that challenge consistently. Hats off
Excellent, excellent theme and presentation. One forgets sooooo easily, the benefits of simplicity and its variations. Benchpress is sexy, but the elite military (Britisch even more than American) still rely on exactly these things for physical fitness. If it works for a Royal Marine, US Marine or Army Ranger etc.., it will work for us! 🙏😎
The production quality of your videos is really great
Best pushup video on UA-cam. Spectacular explanation and details.
I haven't done a push up in ages, but I did some recently aren't my push day recently and it destroyed my chest after benching 🔥🔥
FitnessFAQs quoted a study about push ups additional to bench press (dunno if normal or plyometrics etc.), which can make your bench benefit from.
9:04 WTF this amazing routine... never seen anything like this. Your on anther level. Keep up the great content 💪🤙
I don't know if you realize what great motivator you are, Thank you.
Thank you for this! For years I've been doing 100-200 pushups a day. At a point I was doing 300 a day. Through out UA-cam I could only see people talking the harm it's doing to the body. For me, it has only worked wonders. And your video cleared my mind of the many doubts I had. Currently I'm doing 250-300 a day with variations. I'm at my best natural body shape yet. Thank you. I'm gonna follow you. You made the most sense to me! 🖤🔥
Do you take rest days or do you do 100-200 every day? Personally when I started working out this year I was doing 50-150 per day, but I changed my routine to work more on other muscle groups & let the pecs rest more. Now I have one major chest day where I do 400 pushups (100 weighted, 100 normal, 100 inclined, 100 declined) and 2 other days where I do 150-200, it gives me more time for other exercises, let my chest recover, and it's noticeably more effective at increasing muscle mass (at least for me)
Can you do a video about mike Tysons workout routine where he would do thousands of squats sit-ups push-ups miles of running and so on
I was thinking about it too man. Please make a video on Mike Tyson's Training.
Same here
All those sit ups and neck bridges he did ruined his back
He mentioned Mike Tyson's squat routine during his bane training video
@@johnnyryall3966 Shpinal.
Im so happy for your channel. through my life, I have made alot the training you show, it just prove that you dont need a gym or equipment to get a strong and healthy body
Those plyometric moves are so awesome. I’ve never seen anyone else do that many push-ups while in full cardio mode. It gives me goals.
Man you made me fall in love with working out again, so different so original. You're so underrated man.
Ps. Give us the aggressive goatee again it reminded me of yuri boyka 😂
I've done 50-60 push up ( in 5 min) in first few months as consistent beginner . It was one of the greatest plateaus breaker yet maintaining the Hypertrophy goals.
Stumbled upon this video ... One of the best explanations and demonstrations of fitness I've ever seen.
Brilliant! I can tell you’re a good dude and I really appreciate your content!
Any dude who can drive from the passenger side of his car needs to be heard.
Lol
Okay....the first arrogant American (Besides me) entered the chat. LOL.
Fun fact: 'gotten' is the most irritating word in American English.
@@goodyeoman4534 I like King James ' begat ' more so.
@@jukeboxhero1649 Go to the ant, thou sluggard...
Push-ups are a great functional movement that literally anyone (without a disability that enables them from doing so) can do. Great video.
Max respect brother.
Thanks for the insights.
Keep up the good work.
Inspirational and educational. Thank you.
The suggestion of first maxing out reps using one variation and then continue with a easier variation until you reach failure again, then continue to an even easier variation is something I do myself as well and it really helps with building muscle and maximizing gains (in my opinion).
Minding my muscle connection is particularly helpful during pushups. I imagine that I'm trying to shove my hands through the floor, or that I'm a great bear swiping down onto a human skull. This always helps me to produce a lot of force in my movements.
@@rmbrown717 yes sir. Me too. I notice that the pushups are much harder.
Grate job, grate video, and fantastic compilation of info !!! Ty, keep up the grate work !!!
Great content, love your channel!
When i started, i was 105 kg and could hardly do 5 pushups.
1 month later, today i did 100 pushups in the morning and 200 more in the evening (not continuous tho i do sets of 10 pushups).
I have come a long way but i have a waaay longer way to go.
How many seconds of rest between sets? 30 maybe? I usually set a timer of 30 minutes and just rep it out
How do you guy progress so fast? I'm in my second month of training and from zero pushups, now I can do about 15.
Do you do it really fast or you do it controlled with full range of motion?
@@Joao-ur7ey Sounds like you may not be eating enough
I'm sorry, but you went from barely able to do 5 pushups to doing 300... after 1 month? That's literally impossible, unless you went through a Captain America experiment and they turned you into a super soldier.
Dude, the scenery and pacing and music and editing and camera shots and info were all soo fucking good. Awesome video man! 👍
Thank you! 🙏🏻😁 It turned into a bigger project than originally planned so I’m really glad it paid off!
dude. incredible presentation. thank you for all the insight
My most favorite variation of push-ups are the diamond pushups, declined, staggered, standard, and plyo pushups. This video was very informative and handy to improve my pushups. Keep up the good work and stay fit 💪
My favorite push up variation is Jeff Cavaliere's twisting push up where you turn your pec towards your arm. Activates more of the pec. Ring pushups are fun too.
Push ups are amazing! I just got my heavy weight vest and it has a much greater "activation" for me than any barbell or dumbbell exercise. The pump is insane. I can't explain it, it's just awesome.
I love weighted push-ups way more more than bench press
Quality content 👌🏼 Thanks! Keep up the good work 👍🏼
This guy is reading minds for real, we where discusing exactly this in other channel, specially gtg push ups using Pavel method, half reps etc
Bro I have to be honest I just found out about this channel maybe a few weeks ago and I am already seeing vast improvements by applying some of your studied principles. Really appreciate your insight.
So good! I felt the same when I discovered his channel last year!
If your chest is your best aesthetic asset, your traps are right there with it. Perhaps I missed it, but a video on what you do for your traps would be awesome. Genetics aside, you have to be doing something right in the traps department.
Very astute. I appreciate the discussion about variation and intensity.
Great to hear this. Thank you so much.
Tip from an Exercise physiologist: when doing chest exercises in general, Keep your elbows at about 45 degrees like OP said. Th reason why is because if you perform push ups or bench press with your elbows tucked into your sides, you will aggravate your AC joints (where your clavicles meet the scapula) over time. This poor form is GREAT for activating the pectoralis major, but the elbows being tucked in causes internal rotation of the humerus. After some time, this internal rotation of the humerus causes the AC joint to encounter a ton of torque (rotational energy in opposite directions) and the cartilage in between the scapula and the clavicle gets inflamed
thank you for sharing your knowledge
@@Cannibalizer93 No problem friend. I am 100% about passing the knowledge on to those who are willing to learn
My favourite pushup variation: weighted ring push-ups (from fitness faqs)
Scale-able for infinite progress :)
Would you ever make a training programme for people planning to join the military? The parachute regiment in particular. I've been watching you for a few months now and love the message you put across and the content you put out and has definitely helped me in my journey. Keep up the good work mate, absolutely love what you're doing 👍
What a brilliant video. When I looked up "push-up exercise routine" on the ol' youtube I wasn't expecting to be schooled by such a thoroughly pleasant man in a beautiful meadow. Subscribed!
Having 100-120 push up everyday gives me more immunity than doing exercises or push up 3 days per week. I never feel soreness or fatigue in my muscles since I started doing push up and exercises everyday with strict rules. Push up helps to increase my triceps and chest easily top.