Good News about Atlas Push-Ups!

[Hank_Z]

I've been out of shape and overweight for several years. I'm monitoring what I eat and am eating less food, and it's more nutritious than before.

Two weeks ago I tried to do Atlas push-ups for the first time. The highest number of reps I could perform was...zero. :sad: (I could perform only one regular push-up, and that was very difficult.)

Since then I've been doing a lot of GTGs each day in sets of 10 to 25 push-ups against the counter, the wall, our table, etc. I've also been doing hindu squats, ISOs, and Iso Power Flexes. But I have NOT been doing Atlas push-ups or push-ups on the floor.

Yesterday was the first time I tried the Atlas push-ups again. My total reps in one set went from zero (two weeks ago) to...12! It felt so good to actually see the progress.

Now that I can do a reasonable number of push-ups, I'll be doing more of them on the floor. And I'm doing different types of push-ups each day as John recommends. But I'm not giving up my GTGs!

Hank

[gs300tx]

congratulations bro, just give it some time and you will be surprised at how fast your body can adapt to push ups, atlas or otherwise, you will be cranking out triple digit numbers in no time.

[budgiefan]

First, CONGRATULATIONS!!!!! Such an improvement has got to make you feel great, as it should,!

Second, I think there is more to the Atlas pushup than meets the eye. I think it is a learned skill and i think it is an exercise that, if you've never done it before, you're bad at it just as you would be bad at the first time you tried a martial arts kick or a dance move or something. (when I say "you", I mean the average person, not you specifically)

It's deceptive as heck, because it looks like you're just doing a push up between 2 chairs, but now that I have some experience, I think it's far more than that. You're making your body move in a way, and putting demands on it in a way that you never have before. So, at the very beginning, it's hard as bejeebers. Then, you see some quick improvement, then, reality sets in and you realize you have to fight for every rep.

And that's another thing that makes it so great. There is simply nothing easy about it. Every time you set out to do a set of Atlas push ups, you must be ready for a physical and mental challenge.

The greatest exercise in the world, and not for the faint of heart!!

Best of luck,

Jeff

[gs300tx]

is it me or are atlas push ups easier to do then regular push ups?

[kelbiz]

Push-ups absolutely work!

[MikeNY]

Hank try doing the holleyweed, it is GTG using wall, door and counter PU's. Once you hit just 150 too 200 extra modified PUs a day; it really makes a difference and hundreds of extra just make PUs easier. Gordon explained it to me, most of the work is done at certain points in a PU so you hitting the sweet spot doing the holleyweed, There really is something for nothing.

[gs300tx]

So basically in addition to the regular push ups, I add modified PU's ?

[jan]

Way to go Hank! Great job my friend. Keep at it.

Jan

[David64]

Hank thats awesome!! Keep it up.

[BodyByAtlas]

If you’re doing the Atlas pushups between two chairs use flat chairs. I found rounded edge chairs cause me to have shoulder pain.

[mts]

Great job, that's really an unbelievable increase.

[budgiefan]

GS3000 - It has been my experience that Atlas push ups are harder than regular push ups. When I first started doing transformetrics, I was able to do about a dozen regular push ups and only 5 Atlas. Today I can do 20 regular push ups and 17 Atlas.

I think I was able to narrow the gap byt A) increasing strenght in both and B) getting more accustomed to Atlas pushups. As I outlined below, they are NOT intuitive (at least not for me),

[Hank_Z]

Thanks to all of you for your encouragement and suggestions. This helps more than most people who are not a part of this "family" could ever realize.:highfive:

John recommends doing various types of push-ups. More varieties than the standard push-up and the Atlas push-up. When my maximum was one standard and zero Atlas push-ups a couple of weeks ago, I used only GTG partial push-ups to get me to the place where I can do 12 Atlas ones.

So now I'll be doing a variety of push-ups...and continuing to Holleyweed like heck throughout the day. I work at home, so I can take a break whenever I want to GTG or to do another set of push-ups on the floor.

[Nathan]

Hey Hank,

That is truly amazing. Keep us the great work and please keep us updated on your progress. All the best.

--Nathan--

[gbjj]

That is incredible!!

I'm just starting back into the GTG pushup routine and can relate to the excitement when you see results quickly.... .

[MikeNY]

Some of the guys on the old forum (from a couple days ago) talked about using the holleyweed and they were doing sets of 100 regular and Atlas PUs for 500 and above Pushups per day. They added the it and there seems a synergy you get doing it. So yes do your regular workout and just add the holleyweed to it.

[Hank_Z]

I think that virtually every beginner who reads about the GTGs should give them a real try. The results from them were far better than I had even hoped for.

Hank

[John Peterson]

Hank Z,

You make a great point my friend. One of the reasons that G-T-G works so incredibly well is because one is always fresh and rested when one performs a set. The other reason is because the Central Nervous System(CNS) is never over taxed. Bottom line: if someone wants to make rapid progress they need to Grease The Groove for maximum gains. But in addition to #1 & #2, it also feels great psychologically to feel pumped all day long. NOTHING LIKE IT! Great post Hank.


---John Peterson

[gs300tx]

I try to do at least 225 everyday, but I do different variations. Some days I will do atlas PU, on other days just regular PU's.

[gs300tx]

I used to get elbow pain, but that went away. I had shoulder pain to but that was because I was doing the push ups with my hands too far apart. I think you will have to experiment since everyone's body is different. I try to do them everyday because they make me feel good through out the day. Also, try doing different variations of PU's.

[John Peterson]

Hey FrankieLats,

When I was a kid I performed Atlas Push-Ups morning and night. Why? Because that is exactly how Mr. Atlas taught them and it worked like a dream for me. I continued doing them that way morning and night until I hurt my shoulder 20 years ago in a martial arts mishap. I then learned the healing power of DVR from John Mc. Sweeney which I further explored with Greg Mangan and soon thereafter, I knew that my healing was complete when I performed 100 Tiger Stretch(Hindu) Push-Ups in succession. From then on I have performed multiple variation Push-Ups daily without the slightest fear of re-injuring my shoulder.

Still, YOU need to experiment in order to discover the best frequency that is right for you. It may be daily and it may be every other day or maybe even some other time interval. BUT you can only learn this through personal application.

---John Peterson

[gs300tx]

gs300tx I am going to give it a try doing different variations I will see how I feel after a week, I just do not want to over work my Chest/Shoulders. Thanks for the info

The push up does more than just workout the chest and shoulders, it also works out your back and your abs. I also noticed that when it comes to PU's, at least for me, I need to do them at least 5 days a week. How do I know when to take a break? Simply put, when my body tells me to. I enjoy doing push ups, its not even a workout for me, so when I have a day where I simply don't have the energy or don't feel like working out, I know that its my body telling me to rest and then the next day I am ready to do them again.

[budgiefan]

I am the polar opposite of GS3000 - I can't do pushups every day and for me they a re HARD work and progress comes SSLLOOWWLLYY. after 2, 3 days max, the muscle that runs from the front of the deltoid to the middle of the pec gets achey and that's how I know I need a break.

What I have found is, if I cycle different push ups and rest days, I can delay the soreness, since it seems to be primarily standard push ups and Atlas pushups that aggrivate it.


Some combination of Standard pushups, Atlas pushups, hindu pushups (which for me primarily effect the tricep and outer deltoid) and a rest day works out well for me.

[John Peterson]

You made my point Budgiefan. Precisely! Nothing, not anything takes the place of personal application and the subsequent experience that one gains as a direct result. You could not know what you now know if you had just 'checked your brain' at the door and followed some rep and set scheme laid out by some self deluded author or self professed personal trainer that sets arbitrary set and rep schedules that less informed people end up trying follow to their own detriment. Congratulations are in order my friend.

---John Peterson

[gs300tx]

I am the polar opposite of GS3000 - I can't do pushups every day and for me they a re HARD work and progress comes SSLLOOWWLLYY. after 2, 3 days max, the muscle that runs from the front of the deltoid to the middle of the pec gets achey and that's how I know I need a break.

What I have found is, if I cycle different push ups and rest days, I can delay the soreness, since it seems to be primarily standard push ups and Atlas pushups that aggrivate it.


Some combination of Standard pushups, Atlas pushups, hindu pushups (which for me primarily effect the tricep and outer deltoid) and a rest day works out well for me.

I agree with you on the variation of push ups, one thing that i have noticed is that as long as you do the push ups, i.e make an effort, your body adapts to them very quickly which allows you to achieve higher reps. When I first started doing push ups(about 2-21/2 months ago) it would take me the whole day to achieve high volume numbers, now I can do around 225 push ups in about 30 minutes give or take. The main thing that I would like to point out is that this needs to be something fun, something one enjoys. I remember when I used to lift weights and it would always seem like a chore to me, that is why I could never stick with a workout plan, 3-4 weeks at most and then I would quit for the next 3 months.
Good luck !!

[chris64]

I must admit when I first saw Atlas pushups I thought they would be easy, in my ignorance I thought they were similar to modified push ups on a tabletop/work surface. However when I gave them a try I too discovered they were harder than regular push ups from the floor. I persevered with them and now do sets of 25 reps Atlas 3 most morning for 3 sets after a set of 25 tiger push ups to warm up. If I do other variations such as bar dips or Liederman 2s on the same day I reduce the volume or stick to floor push ups the following day.

My Christmas goal is to progress handstand push ups.

[Hank_Z]

I must admit when I first saw Atlas pushups I thought they would be easy, in my ignorance I thought they were similar to modified push ups on a tabletop/work surface. However when I gave them a try I too discovered they were harder than regular push ups from the floor. I persevered with them and now do sets of 25 reps Atlas 3 most morning for 3 sets after a set of 25 tiger push ups to warm up. If I do other variations such as bar dips or Liederman 2s on the same day I reduce the volume or stick to floor push ups the following day.

My Christmas goal is to progress handstand push ups.

Congratulations, Chris! That's fantastic. By the way, when did you start doing Atlas push-ups?

[Nathan]

Hey Chris,

You will be doing handstand push-ups in to time at all. If you don't mind I would suggest doing timed holds in the handstand push-up position ( like the top, middle, and bottom) to help you build the strength to do them. I found doing this helped me to do my first handstand push-up. Anyway good luck and all the best.

--Nathan--

[chris64]

:Guys I began doing them sometime around May but it was on a very much sporadic basis for a few weeks then every other day until it is about 4-5 times a week now with the other days on easier variations. I should add that I take quite a bit of rest between sets and do either hindu or flat foot squats and some of the dvr/ds rmoves at light to moderate tension (after reading John advice here).

Golfnut thanks for the advice for the HSPUs. At present I stick my feet up against the wall at a steep angle and hold out about 45 secs. I hope eventually to move off the wall into a hold, then a push up, then reps, then extended range. Have to see how long it takes then who knows? One handed? No handed lol!:

[chris64]

Hank and golfnut I forgot to thank you for the advice and encouragement in your posts when I replied. Sorry for that and thanks!

[Nathan]

No problem Chris. If you need any help with you goal just let me know and I will see what I can do to help. Good luck and God bless.

--Nathan--