The Academy of Kempo Martial Arts Karate for Kids & Self-Defense Classes in Bellevue & Federal Way

Why Push-Ups Are the Best Bodyweight Exercise for Martial Artists

Posted: February 21, 2023

As a martial artist, you're probably always on the lookout for ways to improve your strength, speed, and overall performance. While there are many exercises that can help you achieve these goals, one bodyweight exercise stands out as the most effective: push-ups.

Here are just a few reasons why push-ups should be at the top of your list:

1. Builds Upper Body Strength: Push-ups are a compound exercise that work multiple muscle groups in your upper body, including your chest, shoulders, triceps, and core. By doing push-ups regularly, you can develop greater upper body strength, which will benefit you in a variety of martial arts techniques such as punches, strikes, and throws.

2. Improves Endurance: Because push-ups are a bodyweight exercise, you can do them anywhere, anytime, and for as many reps as you want. This makes them a great exercise for building endurance, which is a critical component of martial arts training. By incorporating push-ups into your training regimen, you can increase your stamina and perform at a higher level for longer periods of time.

3. Develops Functional Strength: Unlike weightlifting exercises that target specific muscle groups, push-ups work multiple muscle groups at once. This means that the strength you develop from push-ups is functional, meaning it will help you perform daily activities and martial arts techniques with greater ease and efficiency.

4. Provides Versatility: Push-ups are a highly versatile exercise that can be modified in a variety of ways to target different muscle groups and make the exercise more challenging. This versatility means that you can constantly switch up your push-up routine to keep your training fresh and challenging.

5. Requires No Equipment: Push-ups require no equipment, which makes them a convenient and affordable exercise for martial artists who may not have access to a gym or fitness equipment. All you need is a flat surface and your bodyweight, and you can start reaping the benefits of this powerful exercise.

Push-ups are essential for any martial artist looking to improve their strength, endurance, and overall performance. By incorporating push-ups into your training regimen, you can develop greater upper body strength, functional strength, and endurance, all while using nothing but your own bodyweight. So, what are you waiting for? Start doing push-ups today and see the results for yourself!

Here's a sample beginner push-up workout for someone new to push-ups:

1. Wall Push-ups: 2 sets of 10 reps Stand a few feet away from a wall and place your palms on the wall at shoulder height. Keeping your body in a straight line, bend your elbows and lower your chest towards the wall, then push back up.

2. Knee Push-ups: 2 sets of 10 reps Start on your hands and knees, with your hands slightly wider than shoulder-width apart. Keep your back straight and lower your chest towards the ground by bending your elbows. Push back up to the starting position.

3. Incline Push-ups: 2 sets of 10 reps Place your hands on an elevated surface, such as a bench or step. Keep your body straight, lower your chest towards the surface, then push back up.

4. Regular Push-ups: 2 sets of 5 reps Assume the classic push-up position, with your hands slightly wider than shoulder-width apart and your body in a straight line. Lower your chest towards the ground by bending your elbows, then push back up.

5. Knee Plank: Hold for 30 seconds Start in a plank position with your forearms on the ground and your knees on the ground. Hold the position for 30 seconds, focusing on keeping your body in a straight line.

Perform this workout 2-3 times per week, with at least one day of rest in between workouts. As you get stronger, gradually increase the number of sets and reps for each exercise, or progress to more challenging push-up variations. Remember to always prioritize proper form and listen to your body to avoid injury.

Here's a sample intermediate push-up workout for someone who has already mastered the basics:

1. Wide-Grip Push-ups: 3 sets of 10 reps Assume the classic push-up position, but with your hands positioned slightly wider than shoulder-width apart. This variation targets the chest and shoulders.

2. Diamond Push-ups: 3 sets of 10 reps Place your hands together so that your index fingers and thumbs form a diamond shape. This variation targets the triceps.

3. One-Legged Push-ups: 3 sets of 8 reps per leg Assume the classic push-up position, but lift one leg off the ground. This variation adds an element of instability, making it more challenging for the core and upper body.

4. T Push-ups: 3 sets of 8 reps per side Perform a regular push-up, but at the top of the movement, lift one arm off the ground and rotate your torso to the side. This variation targets the shoulders and back.

5. Decline Push-ups: 3 sets of 10 reps Place your feet on an elevated surface, such as a bench or step. This variation increases the intensity of the exercise by placing more weight on the upper body.

6. Plyometric Push-ups: 3 sets of 8 reps Perform a regular push-up, but at the top of the movement, explosively push off the ground so that your hands leave the ground. This variation targets explosiveness and power in the upper body.

7. Clapping Push-ups: 3 sets of 6 reps Perform a regular push-up, but at the top of the movement, explosively push off the ground so that you can clap your hands in mid-air before returning to the starting position. This variation targets explosiveness and power in the upper body.

Perform this workout 2-3 times per week, with at least one day of rest in between workouts. As you get stronger, gradually increase the number of sets and reps for each exercise or progress to more challenging push-up variations. Remember to always prioritize proper form and listen to your body to avoid injury.

Here's a sample advanced push-up workout for someone who has already mastered the basics and intermediate variations:

1. One-Arm Push-ups: 3 sets of 5 reps per arm Assume the classic push-up position, but place one hand behind your back. This variation targets the chest, shoulders, and triceps, and requires a high level of upper-body strength.

2. One-Arm Handstand Push-ups: 3 sets of 3 reps per arm Assume a handstand position against a wall, with one arm positioned slightly in front of the other. Lower your body down towards the ground and push back up. This variation targets the shoulders and triceps and requires exceptional strength, balance, and coordination.

3. Planche Push-ups: 3 sets of 5 reps Assume a planche position, with your body parallel to the ground and your hands positioned underneath your hips. Lower your body down towards the ground and push back up. This variation targets the chest, shoulders, and triceps, and requires exceptional upper-body strength and control.

4. Aztec Push-ups: 3 sets of 5 reps Assume the classic push-up position, but lower your body down to the ground and then lift your feet and hands off the ground simultaneously. Return to the starting position and repeat. This variation targets explosiveness and power in the upper body.

5. One-Arm Planche Push-ups: 3 sets of 3 reps per arm Assume a planche position, but with one arm positioned behind your back. Lower your body down towards the ground and push back up. This variation requires exceptional upper body strength, control, and balance.

6. Tiger Bend Push-ups: 3 sets of 5 reps Assume a classic push-up position, but lower your body down to the ground and then raise your hips and straighten your arms. Return to the starting position and repeat. This variation targets the triceps and requires exceptional upper-body strength and control.

Perform this workout 2-3 times per week, with at least one day of rest in between workouts. As you get stronger, gradually increase the number of sets and reps for each exercise or progress to more challenging push-up variations. Remember to always prioritize proper form and listen to your body to avoid injury.