Most fitness assessments measure physical strength through a pushup test. “The push-up is the ultimate barometer of fitness.” A pushup requires the whole body, engaging muscles in the arms, chest, torso, hips, and legs. The act of lifting and lowering one’s entire weight is taxing even for the very fit. Experts estimate that a pushup requires you to press 70% of your body weight. Jack Lalanne could do a crazy amount of pushups. My fifth goal is a two part goal – because I want to improve my overall fitness and my absolute chest strength.
A pushup and a chest press and a pushup are essentially the same movement. When training clients, those who are too weak for pushups begin with chest presses. Those who breeze through pushups are challenged with heavy chest presses.
GOAL 5a – Increase number of pushups I can complete without rest by 25%
GOAL 5b – Bench Press (barbell;flat) my bodyweight for 3 sets of 6-8
I may need to adjust these numbers slightly after I obtain my baseline data on January 1. It will be important to be realistic with my timelines as a continue to define my goals (See #2).