The Power of Pushups

Push-ups - The King of Upper Body Exercises.

The Power of Pushups

"Pushups are the KING of Upper Body Exercises"

"Push-ups can replace your weight machines and benches to get you into Top Physical Condition"

Create Your Own Home Fitness Program

The secret to improved health, strength, and conditioning is right in front of you, but most people don't realize it or choose to use it.  Gym memberships continue to grow, yet so does obesity and general lack of fitness around the world. 

Why pay money to a gym when you can work out at home and achieve BETTER RESULTS.  Push-ups are only one part of the fitness equation, but when done as part of a regular fitness program,


And, the best part is, they are free.  There are many different types of push-ups that you can do, and I have put together a training manual that will show you OVER 50 DIFFERENT PUSHUPS that YOU can do with little or no equipment.  That's right, more the 50 DIFFERENT PUSH-UPS, that you can do in the privacy of your own home. 

*No more driving to the gym. 

*No more waiting in line to use worthless exercise machines or benches. 

*No more looking for spotters to help you. 

*No more paying expensive gym fees. 

*No more getting injured from using too much weight.     

*No more wasting money on the gym or exercise equipment

How Push-ups Helped Me

Let me tell you how I was affected by The Power of Pushups.  My name is Rodney Womack.  I am 46 years old and have been involved in a number of sports during my life.  I am also a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association, and I have been a high school football, track and field, powerlifting, and wrestling coach for over 20 years. 

Here's my original story from January of 2005: 

"Besides being a coach, I have also competed in powerlifting for a number of years, and my specialty is the bench press.  I am a drug-free lifter, and I have won a number of competitions.  In 2002 I won my class (220 lb. submaster) at the WABDL (World Association of Benchers and Deadlifters) Bench Press Nationals.  In 2003 I finished second in the Masters Division (220 lb.) at the WABDL National Meet, and I finished in 10th place at the WABDL World Championship Meet.  My best bench press is 407 pounds with a bench press shirt in national competition. 

Although this is a modest number by powerlifting standards, take into consideration that I was 40 years old when I did it and drug-free.  Now, I don't tell you all of this to brag.  I tell you this because it sets up the story that I'm going to tell you about pushups. 

I've tried just about every workout and exercise that you can think of to improve my strength and conditioning.  But, throughout all of these workouts and exercises, I have found that pushups are one of the best exercises that you can do to improve your strength and conditioning.  I have done pushups for many years, but I have relied more on pushups and bodyweight workouts over weight training during the last year, and I have seen great results from this type of training.

Although I like bench pressing heavy weights, it does take a toll on the joints and can cause injuries.  In fact, within the last few years I have had two shoulder surgeries and one elbow surgery.  Since my last competition in December of 2003, I have bench pressed exactly 10 times. 

In place of bench press workouts I have incorporated many different bodyweight exercises including many different variations of the pushup.  Beside maintaining and even gaining in strength in certain areas, I have also eliminated the aches and pains associated with lifting heavy weights.  But, I still like to lift weights on a regular basis.  

So, in December 2004 I decided to test myself on the bench.  Boy, was I in for a surprise.  I thought I would be sluggish and that the weights would feel heavy because I hadn't benched in a few months.  I warmed up and added weight every set.  The weights were flying up easily, and I was surprised. 

I eventually worked up to one rep with 355 pounds.  Again, this weight flew off my chest to arm's length easier than ever before.  I also felt stronger than ever, and I knew I was good for another 40 to 50 pounds, and this was without the aid of a bench press shirt which I use in competition.  At that point I decided to stop to avoid any injuries because I hadn't lifted that much in a long time.  But, I knew that I was stronger than ever and capable of lifting much more.  

Now, how did this happen?   How did I gain strength by merely doing different types of pushups?  Most people think they can only build a little strength and endurance with bodyweight exercises, but I think this little example goes a long way in dispelling that myth. 

I'm sure you can research the subject and find many others who will tell you the same thing.  You CAN build strength with bodyweight exercises, and pushups are a great place to start.  If you don't believe my story, then you need to give it a try for yourself, and you will see the benefits that I'm talking about.

Even though I like to lift weights, I plan on continuing to do bodyweight exercises as a major part of my training program.  I do plan to compete in the bench press in 2005, but I will do a lot less training with weights and more pushup variations as a supplemental exercise to help me achieve my all time best. 

If you interested in learning more about the benefits of this simple exercise and the extraordinary results that it will give you, then read on to discover The Power of Pushups."

UPDATE!   Fast Forward to the Summer of 2005.  With the help of an intense training program of pushups and specialized bench press training, I reached a 435 pound competition bench press and qualified for the WABDL World Championships.

Then, after several more months of training - and using many of the exercises found in The Power of Pushups - I finally completed a 500 pound bench press in the gym.

In November 2005 I placed 4th in the 220 lb. Class 1 division at the WABDL World Championships with a competition lift of 440 pounds - well below my expectations, but a good lift nonetheless.  In February 2006 I pushed up an easy 445 pound competition bench press with plenty left in the tank. 

Obviously I did not gain all of my newfound strength from pushups alone, but they did play a significant part in my strength gains.  And, with the variety of challenging push-ups found in The Power of Pushups, I know that 2006 will be even better for me and my training partners as we continue on our quest for more strength and better ways to train.  

Again, bodyweight exercises such as pushups are a great way to train at home for improved fitness, or you can use them as a supplement to your weight lifting or athletic training program.  I highly recommend that you give them a try and see for yourself!  _______________________________________________________________________


I finally did it!  In November 2006 at the WABDL World Bench Press Championships I finally achieved my goal of winning a World Championship in the Class 1 220 lb. division.  With the help of my specialized bench press training along with the pushups found in The Power of Pushups, I was able to bench 473 lbs. at the World Meet.  This lift was also a Texas state record in my division and weight class, and I earned the Best Middleweight lifter award in Class 1.  

Pushups alone aren't the only reason for my gains in strength in the past few years, but I can honestly say that they did a play a big part in my strength gains that helped me win this
competition.  And, I will also go on record in saying that pushups will, without a doubt, build strength and muscle for those who use them properly and consistently in their training

So, if you are looking for a supplement to add to your weight training program, or if you are only interested in using bodyweight exercises in your program, then The Power of Pushups
is a must for you and your workout partners.  If you are interested in maximizing your strength and conditioning, then I highly recommend this program!

Good Luck and Train Hard,

Rodney Womack, CSCS


New Book Available Now!

The Power of Pushups: 

Over 50 Types of Pushups for Developing Strength and Endurance

* Are you tired of going to gym without getting the results that you want?

* Tired of wasting time, paying gym fees, waiting for benches or machines, driving time to the gym, getting injured, etc.?

* Do you want to get into better shape without all of the hassles?

* Do you want to improve your strength and endurance without special equipment?

* Is your upper body weak? 

* Do you want to improve your functional fitness?

If you answer YES to these questions, then look no further for the answers. 

Pushups are the KING of upper body exercises, and there are many different types of pushups that you can do.  From beginners to experienced athletes, I will give you pushups that will help you improve your strength and conditioning with the added bonus that it requires no or little equipment.  Very little investment is needed, and the information that I give you will last you a lifetime, and provide you with a lifetime of exercises that you can do in the privacy of your own home. 

* Imagine developing a powerful upper body with muscular chest, shoulder, and arm muscles. 

* Imagine developing a balanced physique without the injuries that bodybuilders and weightlifters have. 

* Imagine developing functional strength and flexibility that will allow you to do physical activities and sports without fear of injury. 

* Imagine increasing your strength and endurance at the same time

You may dismiss pushups as an easy exercise that has only limited benefits.  You may already be well trained with the capability of doing 20, 30, 40, 50, or more pushups.  If so, congratulations because you are better than average.  On the other hand, some of you may only be able to do one pushup on your knees.  Regardless of your current strength level, pushups can help you, whether you are looking to gain strength or muscle mass, lose bodyfat, improve your appearance and health, or train for your sport, pushups can help you reach your fitness goals.

Whether using your own bodyweight, resistance, different body or hand positions, this book gives you pushups that will help you improve your strength and conditioning for whatever activity or sport that you are training for. 

This new book - The Power of Pushups - has 80 pages of photos and exercise descriptions showing over 50 different types of pushups.  For beginners to experienced athletes and fitness enthusiasts - this manual has pushups for all fitness and skill levels.  The pushups presented in this book are divided into 3 different skill levels to accommodate everyone, and there is one chapter devoted to the use of pushup bars.  In my book you will find pushups that everyone can use and benefit from, regardless of their current condition.  Once you get started with your own exercise program, you will find that:


Find out how YOU can develop your upper body strength and endurance without going to a gym or lifting weights.  Experience the following BENEFITS OF PUSHUPS:

*Increased upper body strength

*Increased upper body endurance

*Increased total body strength and control

*Increased balance and coordination

*Increased strength in the chest, shoulders, arms, and back

*Increased muscle size and definition in the upper body muscles

*Increased flexibility

*Increased strength in your midsection or core

*Decrease body fat level

*Improved functional fitness for the entire body

*Sport-Specific training for ALL SPORTS

*Over 50 types of pushups and 3 skill and strength levels to choose from

*Eliminate boredom from your workouts


Here's what others have to say about my Training Programs:


"I received your push ups book today, and man this is good stuff, congratulations for a job well done.  This is one of the best fitness manuals I ever read. The information was easy to understand and of great value. If you are in the military or law enforcement you know push ups are part of our daily regimen, in this fitness manual you will find a fun way spice up your workout while gaining a ton of functional strength which is a most have in our job. Plus a lot of tips on how to workout the body as a whole. For you martial artists, military, law enforcement and hard gainers out there, this book is a must have. Once again thanks and job well done."



Pablo Cruz





"I received my manual yesterday, and I am very impressed from what I have read. I personally have spent many years doing weights following (Big Beyond Belief) and the Navy Seals version. I have also done a lot power lifting moves (not competitiively) mind you, just to build strength. I have found that the Natural body weight exercises like push ups and chins, etc to be very effective and safe. They seem to build a very efficent/functional body, like you mentioned."  

Robert Marshall

Hawkes Bay, New Zealand




"I received the book today (The Power of Pushups). Mr. Womack has done a very commendable job. The pushups are divided into beginner, intermediate, and advanced versions with workout guidelines for each level. It discusses how pushups can be used as a stand-alone system or in conjuction with other methods and sports training. Diet and nutrition are also covered. Apparatus such as the Lifeline Power Pushup 2, pushup stands and rings are covered along with a section of recommended suppliers, books, and web links. It's perfect for beginners and a unique addition for the libraries of more advanced trainers."


Pushup Enthusiast




"Could it really be this simple? How does a 54 year old sports and entertainment writer transform his body from flab to fit in ten weeks. This book (The Power of Pushups) and its advice helped me reach my goal of 1000 push ups a day. I lost 20 lbs. of fat, went from a 38 to 32 slacks size, and feel great. Combined with a sensible diet and sincere dedication, I'm convinced that doing the pushups in this book will make you wonder why on earth you waited so long to get started!"

Steven J. Austin

Writer for Sports, Travel, and Entertainment Publications Worldwide Since 1982

Member, The Golf Writers Association of AmericaWriter/Creator, Fave Foods of the Famous




"I received the book - very good! Thank you also for the hand written letter you sent."

Best Regards,

Luca Ermini,Italy



Right Now this brand-new, updated book is available for the LOW PRICE OF ONLY $24.97!  However, this price may not last long, so YOU need to ORDER NOW to receive the low price of $24.97 (plus S&H)! 

AND if you order right now I'm going to throw in three extras for you.  I will include 3 FREE FITNESS REPORTS - Total Body Workouts, How to Get Started With Your Training, and Bodyweight Strength Training.  YOU can take advantage of this great deal when you order today! 

Here's what you get for ONLY $24.97:

* The Power of Pushups:  Over 50 Types of Pushups for Developing Strength and Endurance 
($24.97 value)

* Free Report - Bodyweight Strength Training ($5.00 value)

* Free Report - Total Body Workouts:  Combining Strength and Endurance Exercises
($5.00 value)

* Free Report - How To Get Started With Your Training      ($5.00 value)

Regular Price - $39.97

Your Price -     $24.97  (plus $5.50 S&H) Everyday Low Price!

You Save -      $15.00

Order Today before the price goes up.  Click the Order Now button to reserve your copy of The Power of Pushups through our secure online server.  Start yourself on the road to unbelievable strength and fitness today!  ORDER NOW, SAVE MONEY, IMPROVE YOUR STRENGTH AND CONDITIONING and receive 3 FREE FITNESS REPORTS! 

UPDATE!  BRAND NEW!  I am now offering The Power of Pushups in digital form as an e-book, and for a LOWER PRICE.  How Much?  Try $16.97 (and no delivery charge!) for the complete 80-page edition of The Power of Pushups.  So, whichever version of the book that you choose, you will be getting a great deal on this fantastic home training program!

To take advantage of this great deal today, click on the link below to go to my products page and our secure server.

Order Here - Products Page

More Ordering Information

For online orders we currently use Paypal, a secure server, which accepts all major credit cards. If you prefer to mail in your order (money orders and personal checks are accepted), you can click on the Contact Page for further information.  Orders outside the U.S. will be charged a $6.00 shipping and handling charge (included in the price).

If you have any questions or need more information you can email me at

To your success,

Rodney C. Womack III, CSCS

Certified Strength and Conditioning Specialist (NSCA)
Owner of RW3 Enterprises

P.S. -  With every order I will include a FREE copy of my new report called Total Body Workouts:  Combining Strength and Endurance Exercises.  This 4-page report will give you several examples of workouts that you can do in a short amount of time that will improve both your strength and endurance.  Order The Power of Pushups today and get this extra bonus for no charge.  Click Below to order now!

Order Here - Products Page