If you've spent any substantial amount of time living as a meathead, you probably already know that Mondays are the international "Chest Day", right? I remember this being the case prior to finding CrossFit and eventually doing the crazy shit I do know. The bench was the epicenter of the gym on Mondays, and you had little chance of getting your sets in before other meatheads crowded around and eventually pissed you off enough that you gave up and went to dumbbell bench.
Recently, after being inspired by a Nick Mounce warmup incorporating breathing ladders (more on this is bit), I decided that performing said breathing ladder while busting out a large volume of unbroken pushups sounded like an exciting way to mix up "Chest Day".
I was right. It's a SMOKER!
Pushup Breathing Ladder:
- 20 Pushups
- 10 Breaths
- 18 Pushups
- 9 Breaths
- 16 Pushups
- 8 Breaths
- 14 Pushups
- 7 Breaths
- 12 Pushups
- 6 Breaths
- 10 Pushups
- 5 Breaths
- 8 Pushups
- 4 Breaths
- 6 Pushups
- 3 Breaths
- 4 Pushups
- 2 Breaths
- 2 Pushups
- 1 Breath
Now, there are a couple very important details that you need to know prior to taking this on.
1. Your pushups need to be f*cking dialed in!!! Full range of motion is an absolute requirement, however, staying on your toes is not. IF you begin to burn out (and you will...) and are unable to perform the set in unbroken fashion on your toes, quickly drop to your knees and continue performing reps. No matter what.....DO NOT stop repping out pushups until the set is complete!
2. The breaths are there to provide you with a small rest before hitting the next set. It's your job to make these breaths last as long as possible - extending the rest period out. This will only happen if you force yourself to slow your breathing rate and heart rate down. You have to do this on purpose.....otherwise you will end up hyperventilating your breaths away before you've had adequate rest. Get it?!
If you're looking for a new way to blast your chest away while avoiding the gorillas that plant their ass on the bench permanently, this pushup breathing ladder will do the trick perfectly. Not to mention the fact that perfect pushups have become nearly extinct in the gym. Why? Because they're fucking hard! Pushups have a unique ability to humble the shit out of anyone, so people avoid them and stick with what's easy.
Go against the grain - master the pushup - and you will reap a massive reward from all the hard work. Remember.....Simple doesn't mean easy.