Caveman College Presents: The Pushup

The pushup, although usually associated with punishment via drill sergeants or high school PE teachers, is actually the perfect way to measure your strength. Not only does the pushup target major muscle groups such as the chest, triceps, abdominals, and serratus anterior (very strong back muscle) but, because it is a body weight movement, it also targets many smaller muscles. Muscles such as the deltoid muscles, the shoulder stabilizers,  and the Coracobrachialis which runs from the shoulders to the biceps. Here is a short video we put together to show you some pushup variations:


Here are a few sample workouts using the pushup which can steer you towards success (aka: six pack abs and a ripped chest):

  • 100 pushups—for time
  • 30 handstand pushups—for time
  • 5 pull-ups, 10 pushups, 15 squats—repeat as many times as you can do in 10 mins
  • 50 pushups, 40 squats, 30 chair pushups, 20 squats, 10 handstand pushups—for time
  • Run 800 meters, 100 pushups, 100 squats, run 800 meters—for time
  • Run one mile, stopping every minute to do 20 pushups. Start the run with 20 pushups.



Run 1 mile


  • 100 pullups
  • 200 pushups
  • 300 squats
Run 1 mile
All for time
So get off your butt and do some pushups! Then, If you have a question, comment, or concern (or just want a caveman college t-shirt!), leave a comment!
*Always consult a professional before attempting any recommended exercise program to avoid bodily harm, especially if you have had a previous shoulder injury or any other injury which could be worsened by performing the above exercises.

About The Author


Max is a passionate pursuer of integrative health. He has been drafted by a professional baseball team, worked in publishing scientific laboratories and spoken to groups of students on health and well-being. He is currently a biology major and philosophy minor at Denison University. Max spends his time reading, weightlifting, traveling and learning. Email Max at

One Response

  1. Sam
    Sam July 15, 2012 at 2:26 pm | | Reply

    I want a t-shirt!

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