🏋️‍♂️ Try this 1-month push-up plan for extra power

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Here’s everything going on in today’s edition:

• A one-month push-up program

• Your deadlift mistakes and how to fix them

• A tour of the most famous gyms in the world

Workouts

A Month of Push-ups

Getting back to the basics is always one of the hardest things to force yourself to do. If you’ve had your hands gripped resolutely around a barbell for years and years without making the progress you want, returning to the ground to meet your old friend from gym class — the venerable push-up — may just be in order.

Designed for beginners and anyone else who hasn’t gotten on their face in a long time, this month-long push-up program will have you on your hands and toes in your garage while you get in serious shape.

If you can’t do an honest-to-God proper push-up, that’s still okay. You can use a variety of assisted push-ups and planks to build you up (after all, what is a push-up if not a dynamic plank?) Over the month, you’ll logically progress and come out in better shape than two-thirds of the gym-going population. Start your journey now, and push yourself into the upper echelons of fitness.

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Exercise Tips

The Deadliest Catch

The deadlift may be the most guttural of all gym lifts, but it is a mistake to think that sheer brute intensity is the answer to all your wishes and dreams. Improper technique is the biggest leak in the deadlift game, and these nine mistakes could be what’s keeping you from maximizing your pulling potential.

The most common mistakes result from a simple misunderstanding of the body's function in a deadlift. A deadlift is a hinge, not a squat or a back raise. Setting up too high, too low, too far back, or too far forward throws your body’s mechanics off and limits the weight you can move. Just like Goldilocks, everything you do in your setup needs to be “just right” to have success.

Kick those bears out of their house and assert our dominance over the barbell by eliminating these mistakes.

Featured

7 Wonders of the (Strength) World

The establishments that made our list of the seven most famous gyms in the world aren’t necessarily what you would imagine. They don’t have the immaculate wainscotting of a Parisian museum or the decadence of a Pharaoh’s tomb. No, these gyms didn’t make the cut due to their ornamentation, architecture, or glitter, but for the work that their four walls enable and the legends who have made it their home.

As is the case with important temples, sometimes you don’t get to visit until after the heyday and the people who created it are passed (such as with the Venice Beach Gold’s Gym and Columbus, Ohio’s Westside Barbell). Other still up-and-coming houses of muscle are packed with modern amenities. Gyms like Alphaland in Texas and the Middle East-based Oxygen Gym can look downright futuristic at times. You don’t need to be Sinbad to take a voyage to all seven of these gyms — just buy a bus (or plane) ticket and a dream.

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Everything Else

Two Hands Bad, One Hand Good

• Many people spend their lives in the gym, hoping to one day get strong enough to deadlift 500 pounds. Powerlifter Yousef Eddessa, in a bit of dream-crushing or inspiration, depending on your perspective, decided he didn’t need both of his hands to hit this monumental goal.

• The snatch (sometimes known as a squat snatch if you live in a Box) is one of the pinnacles of sports training. Consider the power snatch for simpler access to the barbaric strength used to throw weights from the ground directly overhead.

• If tight muscles and general fatigue often accompany you at the end of your runs, you may need to take a little lesson in stretching to help you loosen up and feel refreshed after you’ve put in the miles.