PUSHUPS EXCELLENCE

This a simple, but effective pushups program meant to increase the maximum amount of pushups you can do at one time. If you want to increase the amount you can do, there is one thing you need to remember. Get down on the floor and do them, a lot of them. Below is a workout for increasing your rep max, so if you’re in the military and want to max your PT test or if you just want to be able to do more of them, try one of these.

In this program you will be doing a variety of different styles to train your muscles from several angles. Perform this workout 1-3 times a week depending on how much you want to improve. Remember your results will depend on how hard you are willing to work.

Start off with a regular pushups, hands about shoulder width apart. Reps will depend on what kind of shape you are in right now. For this article we will start with 15 reps for every set, start with 10 or 12 if 15 is too much for you. Do 3 sets of 15 with only 30 seconds of rest between your sets. On all reps remember to use strict form, all the way down and explode up as fast as you can all the way up and back down.

Next we will perform close hand pushups, hands in by your chest. Like above, do 3 sets of 15 with 30 seconds rest between sets. During all rest periods you can stretch your chest, shoulders and triceps, then get back to your next set. Try not to rest more than 30 seconds, you’re building muscle endurance and it’s supposed to be very difficult to be effective.

Wide hand pushups are next, hands about 6 inches outside your shoulders. Same thing here, 3 sets of 15 with no more than 30 seconds rest between sets.

Get your feet elevated for your next exercise. Put your feet on a chair or if you have a training partner, have them get on all fours and put your feet on their back. Again 3 sets of 15 with 30 seconds rest.

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Those four exercises are all you will need to do, but if you still want to do more, try using some added resistance. Have someone put some weight on your back, or use a resistance band across your back and held by your hands. Do 3 more sets of 15 reps. Your chest, shoulders and triceps should be fried by now, so stretch and start your recovery with some protein and creatine.

Each time you do this program add 1 rep to every set (3x16, 3x17 etc..). If it’s too easy you can add 2 or 3 reps. If the amount of reps you chose was too difficult and you couldn’t complete all your reps on every set, use the same number on your next workout until you can complete all reps on at least 90 percent of your sets. Then you can start adding reps. Once you have performed this workout for a month, instead of doing your next workout, just check your max by doing as many reps as you can in 1 set. Then your next training day start back were you left off.

You can keep using this program as long as you’re making gains, but if you would like to try something different, check out one of our other programs.

Improve your pushups with these tips.