Push-ups are an exercise found in almost all training programs. They work many muscle groups in the upper body, do not require a lot of time, and no equipment. However, many people are intimidated by this exercise because they cannot do many in a row. With regular training and a solid routine, anyone can increase the number of pushups they can complete.
Steps
Method 1 of 2: Do Push-ups Three or Four Times a Week
Step 1. Develop the correct technique
In order to evaluate the push-ups that you are capable of doing, you will first need to make sure that you can complete a push-up correctly each time. Correct push-up works the chest, arms, shoulders and upper body. You will need to keep your arms just above your shoulders and keep your back and legs straight on each rep.
- If you want more information on proper push-up technique, do research on wikiHow or the internet.
- Remember that all you have to do is go down so that your chin touches the floor while keeping the rest of your body elevated.
Step 2. Do as many pushups as possible
To be able to increase the number of pushups you can perform, you will first need to figure out what number it is. Do as many pushups as you can with the correct technique until your muscles are shaking and you find that you can't do another one. You should also time the time it takes to complete the maximum number of pushups.
Step 3. Rest between sets
You should rest for the same amount of time it took you to complete the first set. For most beginners the recovery time will be between 20 and 30 seconds.
Since you need to keep track of your progress, use your rest time to write down the number of pushups you have done
Step 4. Do a second and third set of pushups, resting for the same interval between sets
A single set of pushups doesn't allow you to work your muscles enough to see general progress quickly, so you should do at least three sets of yielding pushups. You will need to keep timing each set, so that you can rest for an appropriate amount of time at the end.
It's perfectly normal to do fewer and fewer pushups in each successive set, so don't let this put you off. With practice, you can increase the number of pushups in each set
Step 5. Make a graph of your current situation
Once you have completed the three sets, write down the results and the time it took.
Step 6. Wait two days
You will likely feel pain in your muscles the day after the test, and this is normal. You may be looking forward to getting back into pushups, but this program works best if you follow it three or four days a week, which is once every two days.
Step 7. Try increasing the number of each series by one
For the next workout, do the same routine as on the first day, but try to increase the number of push-ups in each set by at least one.
- You probably won't be able to increase the number of each set with each workout, but that's normal. If you hit a plateau like this, stay on the same number for 3 or 4 training sessions, then try increasing the amount after a week.
- Keep taking note of the results, and you will begin to notice that you can do more pushups in less time as the week goes by.
Step 8. Vary the type of fold
When you are comfortable with the routine you follow, you can start working more muscle groups by varying the type of push-ups. Follow the same structure, but try diamond pushups in the first set, classic pushups in the second, and complete the third by keeping your arms wide.
- This will allow you to train the muscles involved in pushups more fully.
- You will notice that you will be able to do fewer pushups if you try variations, so start with a new base value.
Method 2 of 2: Do Push-ups Every Day
Step 1. Develop the correct technique
As with the first step of the first method, you will need to make sure you do a correct push-up in each repetition. You can find more information about the technique on wikiHow and on the internet.
Step 2. Do as many pushups as possible
This method also requires a starting value of the number of pushups you can perform; however, you will not have to complete multiple sets. Do a series of push-ups until you fail.
As you do push-ups, make a mental note of the number of reps you were able to complete smoothly and when you felt an increase in difficulty. This number varies a great deal from person to person
Step 3. Wait two days
Since you've done push-ups to find out the baseline, wait two days before starting your daily training program. This will give your muscles time to rest.
Step 4. Start a daily schedule
Using the number after which you felt an increase in difficulty, start doing just one set of pushups each day of the week. By completing a number of repetitions at the limit of your comfort level, without reaching fatigue, you will strain your muscles less and you will be able to follow this workout every day.
Even within the week, you can set goals, for example by trying to reduce the time it takes to complete the series
Step 5. Increase the number of pushups each week
This method allows you to increase the number of pushups with greater control, increasing it every week. If the number from the first week was ten pushups a day, try bringing the number to 11 or 12 in the following week, and so on.
Remember not to increase the number to the point of muscle fatigue, as these types of workouts can damage your muscles if you don't let them rest
Advice
- Do push-ups as you go about your normal activities. If you work on the computer at night, do pushups when you take a break. TV commercials are also a great way to complete a series or two.
- If you can't complete a single push-up initially, try knee push-ups. In this exercise you will keep your knees on the ground. You will work the same muscle groups, but you will have to lift less weight.
- When you feel like mastering the exercise and want to increase the difficulty, try learning how to do rhombus or one-hand pushups and integrate them into your program.
- Vary the exercises. Push-ups are great exercise, but they should be part of a more comprehensive program. An intense, fat-burning cardiovascular program is a great way to increase the number of pushups, as you'll reduce the weight you'll have to lift on each rep if you lose weight!
- If you need to take breaks during your routine, you may need to reduce the number of push-ups per set to get your rhythm back. Calculate a new base value if necessary, and don't be discouraged.
Warnings
- Learn to do push-ups correctly before attempting them! You can find the information you are looking for on wikiHow and on the internet.
- Do not overdo it. If your muscles hurt a lot, stop and take a long break.
- Do not try to continue following the program if you are sick! Take a few days off and resume when you feel better.
