Archive for the tag - push-up

The Ultimate Plank Challenge.

This seems to be the week of challenges. Yesterday, on my personal blog, I invited readers to simplify their lives through the transformational 100 Thing Challenge. Today’s challenge is much more physical – and, dare I say, far more difficult.

The Ultimate Plank Challenge has been going around YouTube and the Internet. In it, one must assume a lowered push-up position…. and hold it… and hold it. You get the idea. The longest that I have seen is three minutes and eleven seconds. I recorded myself participating in the challenge on my Davey Wavey Fitness YouTube channel. For the record, I made it to one minute and thirty-seven seconds.

Record a video response of you participating in the challenge. And, if you beat my time, you’ll be automatically entered into a raffle for a $50 gift certificate to Lululemon. Give it a try!

How To Get Davey Wavey’s Chest.

It shouldn't be about creating Davey's chest so much as it should be about building the best version of your own!

A lot of people send me emails asking about my chest and the exercises that I use to build and maintain it. While I’m happy to share my chest routine, I don’t think it should be about trying to emulate my chest. I think it should be about creating a stronger, healthier chest for yourself. It’s about building your best chest – not mine.

Having said that, most people are surprised to find out that my chest workout is only 35 minutes long – and that I perform it only once or twice a week. I’m a huge fan of effective and efficient workouts. None of us – unless you’re training for the Olympics – need to be spending hours and hours at the gym. And in many cases, longer workouts can actually be detrimental.

At any rate, my typical chest workout consists of four basic exercises:

  • 4 sets of 8 reps on the flat bench press @ 185 lbs
  • 4 sets of 8 reps on the incline bench press @ 145 lbs
  • 4 sets of 8 reps on the decline bench press @ 165 lbs
  • 4 sets of 8 reps of 45 lb dumbbell pec flies

I use free weights since I have access to a gym, but many people – especially beginners – will see great results even if they start with body weight exercises like push-ups. In other words, you’ll need to modify my routine to make it your own.

Beyond doing effective exercises with good form, it’s important to remember a few things when aiming to build a bigger chest:

  1. Fatigue on last rep. Whatever weight you currently use, you should be fatigued after the last repetition. If you aim for 8 reps like myself, and if you want bigger muscles, then you should be unable to perform a 9th rep. If you can do a 9th rep, then you need to add more weight.
  2. Progression. In order to build bigger chest muscles, progressing to heavier levels of resistance is absolutely necessary. As your muscles build, you’ll have to increase the amount of resistance to maintain muscle failure on the last rep. You muscles only grow if they are forced to do so – and so progression is a requirement.
  3. Fuel your body with proper nutrition. Ensure that you are getting both protein and carbs after your workout – and that you are meeting your daily requirement of protein. Moreover, proper nutrition will support a lean body mass to help increase muscular definition. Do your best to eat like a caveman.
  4. Time. Allow yourself some time; Rome wasn’t built in a day. And it takes serious time and dedication to transform your body. But a year from now, you’ll be glad that you started today.

There’s really no magic to it. A stronger and healthier chest is just a matter of effective exercises combined with a little fitness know-how.