Push-ups are an effective exercise for building strength. It mainly focuses on the arms and chest, but ultimately your whole body benefits from it. For example, push-ups work the stabilizing muscles in your core and the muscles in your legs and glutes, making you stronger overall. In addition to building strength, doing push-ups can even improve your cardiovascular health. Several studies show a link between muscle strength and reduced cardiovascular disease. Reasons enough to start working on your push-ups! That is why, in this blog post, we show you how to do more push-ups using the Wim Hof method and the push-up test.
What does the push-up test measure?
The push-up test measures how many push-ups you can perform. It tells you something about your (muscular) endurance. By returning to the test periodically, you can compare your results, which motivates you to keep going.
How to do the push-up test
No special sports equipment is required for the push-up test, so you can easily do this test at home. During the test, try to perform as many push-ups correctly as possible. You perform a correct push-up as follows:
- Get into a plank position and place your hands directly under your shoulders.
- Lower your arms until your chest almost reaches the floor. Make sure your spine remains neutral at all times.
- When lowering yourself, make sure you tuck your elbows inward slightly. If you flare your elbows out wide, you risk injuring your shoulders.
- Push yourself back up until you are back in the high plank position.
Repeat these steps until you can no longer perform the exercise correctly.
How to do more push-ups with Wim Hof
We all know that breathing plays an important role in our sports performance. Push-ups are no exception. When you combine the Wim Hof breathing exercises with the push-up test, you will see that you can do more push-ups than you might have thought possible. In order to do this, follow the steps listed below.
- Take 30 deep breaths. Make sure to inhale and exhale fully. During these breaths, you may experience light-headedness and a tingling sensation, but these side effects are completely normal and harmless.
- After the last exhale, you stop breathing and perform the push-up test.
- If you have the urge to breathe while performing the push-ups, feel free to do so! Inhale and hold for 15 seconds while you continue your push-ups.
Check out this video for more explanation and guidance.
Discover all the benefits of the Wim Hof Method
Are you convinced of the power of the Wim Hof Method after doing the push-up test? Then discover what else the method can do for you. Because not only does it make you physically stronger, but it also has a lot to offer you mentally. Examples of mental benefits are less stress, more focus, and increased happiness. So, wait no longer and start today with one of our online video courses to learn the ins and outs of the Wim Hof Method.