Is the Pushup Truly the Ultimate Upper Body Exercise?

 

What workout should you do if the feds have tracked you down and sentenced you to 25 years to life?

I like to think it would be the Big Six Movements from the wonderful book Convict Conditioning.

Convict Conditioning Progressions Wall Chart

Download this chart as a PDF

It is a book based on the value of Calisthenics, a word overlooked by many in a quest to “superhuman”, but not by Paul “The Coach” Wade, the author (and former convict).

In the book Coach Wade correctly states:

“The modern fitness scene is largely defined by the presence of muscle-bound bodybuilders, expensive exercise machines, and steroids.” “The fitness industry has duped the whole world into thinking it can’t get by without all this equipment; equipment it then sells to the mark, or rents out at exorbitant prices (in the case of gym membership). I want to cry because it’s a tragedy; the average modern trainee-who is not on steroids-makes little gain in size from year to year, and even less progress in true athletic ability.” – Paul Wade

Here is a quick summary of the 6 “Core Movements”

  1. Pushups
  2. Squats
  3. Pull Ups
  4. Leg Raises
  5. Bridges
  6. Handstand Pushups

Anybody can do these workouts: man, woman, senior, child, “CONVICT”… It doesn’t matter. These 6 workouts are quickly becoming my favorite exercises to do while traveling and are an absolutely wonderful compliment to Occam’s Protocol from the 4-Hour Body or the Big 5 Workout from Body by Science.

Today we are going to focus on the first of The Big Six Movements: Movement One: Pushups.

This is meant to be a supplement to the book as it is imperative to understand the movements and the history behind them.

adobe-icon-4-hour-body-cheat-sheetYou Can Download the Convict Conditioning Movement One Pushup Cheat Sheet here and THE BOOK Here

 

1. Wall Pushup

  1. Beginner Standard: 1 set of 10
  2. Intermediate Standard: 2 sets of 25
  3. Progression Standard 3 sets of 50
Wall Pushup

2. Incline Pushup

  1. Beginner Standard: 1 set of 10
  2. Intermediate Standard 2 sets of 20
  3. Progression Standard 3 sets of 40
Incline Pushup

3. Kneeling Pushups

  1. Beginner Standard: 1 set of 10
  2. Intermediate Standard: 2 sets of 15
  3. Progression Standard: 3 sets of 30
Knelling Pushup

4. Half Pushup

  1. Beginner Standard: 1 set of 8
  2. Intermediate Standard: 2 sets of 12
  3. Progression Standard: 2 sets of 25
Half Pushup

5. Full Pushups

  1. Beginner Standard: 1 set of 5
  2. Intermediate Standard: 2 sets of 10
  3. Progression Standard: 2 sets of 20
Full Pushup

6. Close Pushups

  1. Beginner Standard: 1 set of 5
  2. Intermediate Standard: 2 sets of 10
  3. Progression Standard: 2 sets of 20
Close Pushups

7. Uneven Pushups

  1. Beginner Standard: 1 set of 5 (both sides)
  2. Intermediate Standard: 2 sets of 10 (both sides)
  3. Progression Standard: 2 sets of 20 (both sides)
Uneven Pushups

8. 1/2 one-arm pushup

  1. Beginner Standard: 1 set of 5 (both sides)
  2. Intermediate Standard: 2 sets of 10 (both sides)
  3. Progression Standard: 2 sets of 20 (both sides)
One Half One Arm Pushup

9. Lever Pushup

  1. Beginner Standard: 1 set of 5 (both sides)
  2. Intermediate Standard: 2 sets of 10 (both sides)
  3. Progression Standard: 2 sets of 20 (both sides)
Lever Pushup
10. MASTER STEP: ONE ARM PUSHUP

  1. Beginner Standard: 1 set of 5 (both sides)
  2. Intermediate Standard: 2 sets of 10 (both sides)
  3. Master: 1 sets of 100 (both sides)
One Arm Pushup

 You Can Download the Convict Conditioning e-book or paperback Here

adobe-icon-4-hour-body-cheat-sheetDownload the First of 7 Upcoming Convict Conditioning Cheat Sheets Here

Here is a quick review again of the progression sequence for pushups as seen in the book Convict Conditioning:

  1. Pushups
    1. Wall Pushup
      1. 1 set of 10
      2. 2 sets of 25
      3. 3 sets of 50
    2. Incline Pushup
      1. 1 set of 10
      2. 2 sets of 20
      3. 3 sets of 40
    3. Kneeling Pushups:
      1. 1 set of 10
      2. 2 sets of 15
      3. 3 sets of 30
    4. Half Pushup
      1. 1 set of 8
      2. 2 sets of 12
      3. 2 sets of 25
    5. Full Pushups
      1. 1 set of 5
      2. 2 sets of 10
      3. 2 sets of 20
    6. Close Pushups
      1. 1 set of 5
      2. 2 sets of 10
      3. 2 sets of 20
    7. Uneven Pushups
      1. 1 set of 5 (both sides)
      2. 2 sets of 10 (both sides)
      3. 2 sets of 20 (both sides)
    8. 1/2 one-arm pushup
      1. 1 set of 5 (both sides)
      2. 2 sets of 10 (both sides)
      3. 2 sets of 20 (both sides)
    9. Lever Pushup
      1. 1 set of 5 (both sides)
      2. 2 sets of 10 (both sides)
      3. 2 sets of 20 (both sides)
    10. MASTER STEP: ONE ARM PUSHUP
      1. 1 set of 5 (both sides)
      2. 2 sets of 10 (both sides)
      3. 1 sets of 100 (both sides)