Australian man smashes world record of most pushups done in an hour; tips to keep in mind when performing the exercise

Only three of Scali’s pushups were discounted due to improper form.

What makes his achievement even more impressive is that he deals with complex regional pain syndrome (CRPS)–a condition that causes constant pain in his left arm. He has lived with this condition since the age of 12, when he fell off his trampoline, causing a severe break in his left arm.

“It’s the brain sending wrong messages to my arm,” Scali told Guinness World Records. “So, anything like soft touch, movement, wind, water, will cause me pain.”

Scali wears a compression band on his left arm to relieve the pain, however, it is still a huge obstacle to overcome during his record attempts. While attempting this pushup record, his arm became noticeably more “achy” around the eight-minute mark.

He used the method of visualisation to help push through the pain. During the six-second breaks he took between sets, he would visualise his body, “paint it red”, and then “change it to yellow.” Scali also utilised breathing techniques during alternate sets, where he would inhale as much air as possible through his nose, then “blow out the pain” through his mouth.

Tips to keep in mind when performing pushups

Pushups target multiple muscles groups and improves upper body strength. (Source: Freepik)

Pushups are a kind of callisthenics exercise that utilises your body weight as resistance. “They substantially mimic the movement pattern of a flat bench press–making them an ideal alternative to conventional weightlifting exercises. The primary advantage of pushups lies in their adaptability, as you can modify the load according to your specific requirements and abilities–ranging from wall pushups for beginners to full-body weight pushups,” Aminder Singh, Founder, Team Aminder told indianexpress.com.

Explaining the benefits of pushups, Jiggayasa Gupta, a fitness and nutrition coach, FITTR said that it targets multiple muscle groups and improves upper body strength. “Pushups are very good for the core, improve posture and heart health, and are a versatile exercise which can be done anywhere.”

Steps to perform:

*Hands should be slightly outside shoulder-width apart at chest level.
*Feet should be hip-width apart and parallel to each other–not turned inward or outward.
*Hips should be in line with the shoulders, and the lower back should have a neutral curve and the abdominal muscles should be tightened.
*The head should be positioned neutral. The head and neck should not drop down toward the floor or looking up in front of the body.
*You can also do this position on an elevated surface or a wall, based on your goals, strength, flexibility and ability.
*Keeping pressure through the hands, bend the elbows to lower the chest, hips, and head toward the ground- together as one.
*Get as close to the floor or wall as possible
*Come up to the neutral stance by engaging the pectorals and imagine you’re pushing the ground away from you.

However, Singh noted that individuals with shoulder injuries should avoid performing direct pushups and focus on a progression that slowly builds strength in the shoulder area. This minimises the risk of aggravating the injury.

“Adapting the exercise to suit an individual’s present fitness level helps prevent unnecessary strain or potential injuries. It is essential to listen to your body, respect its limitations, and alter the exercise accordingly,” he concluded.

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