Push-ups are a common exercise that are among the basics of weight training without instruments, but that doesn't make them any easier. If you want to increase the number of push-ups you can do at one time, you can learn to use the right technique and increase the number of sets and reps you can do the right way. You can also learn some muscle targeting exercises that will make you stronger and improve your push-up skills.
Part 1 of 3: doing push-ups correctly
Step 1. Stretch first
To do the push-ups correctly and make sure you can increase the number of push-ups you can do at one time, it's important to learn the correct way to do this exercise and to stretch yourself rigorously before you start.
- Stretch your torso by doing the Warrior Pose, which involves clasping your hands behind your back at chest height, then gently extending your arms back to stretch your torso. Count to 15-20, gently stretching your pectoral muscles.
- Stretch the top and your lower body. Push-ups, although it is primarily an upper body exercise, involves your whole body, which requires that you be totally relaxed and ready for the exercise.
Step 2. Put your weight on your tiptoes
For push-ups, your toes should be placed firmly on a non-slip surface or, even better, a padded surface, such as a yoga mat. You can wear trainers to have more grip on the feet, if necessary.
- If you're just on the carpet at home, it's best to wear shoes to help you grip the floor a bit and avoid slipping. Barefoot or in socks, it can be more difficult.
- If it is difficult for you to do a normal push-up, start by doing “modified” push-ups on your knees, not on your tiptoes, until you get strong enough to do normal push-ups.
Step 3. Keep your shoulders back and your spine straight
Your head should face the ground, your neck should be as straight as possible to avoid straining. Keep your shoulders back and not tucked back towards your neck. Your spine should be as straight as possible without interrupting its natural curvature. The straight line along your back should continue to your heels.
Having a mirror in front of you can help (if you can) or having someone look at you to make sure your back is straight when you're in a push-up position. Have someone take your photo and make any necessary adjustments
Step 4. Correctly position your hands and arms
Your arms and feet should be shoulder width apart, but your hands should be apart a bit more to make push-ups easier when you do it for the first time. As you progress you should bring them together to a shoulder gap for perfect pushups.
- Keep your elbows tucked in no matter how far apart your hands are, and position your hands above shoulder level. When you are in a push-up position, imagine a straight line between your shoulders and the floor and do not cross that line with your hands.
- Pushing up can put a lot of strain on your wrists. Use the outside edge of your hand, rather than your flat palm, to do the push-ups. Some people also like to grab dumbbells, rather than doing push-ups on their palms, for the same reason.
Step 5. Bend your arms at a 90 degree angle
Bend your elbows, keeping your back and hips very straight and locked, and slowly lower yourself down. When your arms are at a 90 degree angle, push yourself upward until your arms are straight.
- It's best not to touch the ground with your nose or try to push yourself hard into the air after a push-up. Just focus on the right moves and keep your back straight if you want to be able to do more push-ups.
- Other types of push-ups, some of which involve lower descents, made to add more muscle, will generally involve slightly different hand positioning and we'll cover those in the last section. To do normal push-ups, do not drop more than 90 degrees.
Step 6. Keep your body held in position
If done correctly, you should feel tension in your abs, as well as in your torso. Your stomach (abdominal muscles) should be tense to maintain the posture, but there should be no dynamic movement other than the arms, shoulders and torso during the exercise.
Try this, stand in a push-up position, but don't do a push-up. Try to see how long you can hold this position, staying upright and locked in this position. Where do you feel it starting to pull? Keep these muscles tense when you do push-ups and you will stay in position and erect during the exercise
Step 7. Start slowly
It is not a race. Lower yourself in a smooth, straightforward motion, inhaling as you descend and exhaling as you return to position. You will be able to do more push-ups over time if you start by doing fewer and more slowly.
- If you are rushing and doing push-ups really quickly, this might seem like a good way to increase the number of push-ups you can do, but it's important that you focus on building your strength first, so you might be concerned. of the number later.
- If the goal is the number of push-ups, of course your ultimate goal will be to do more push-ups, faster. Push-ups done quickly are less of a challenge.
Part 2 of 3: increase the number
Step 1. Determine your maximum
If you want to increase the number of reps (number of push-ups) you can do in an exercise, a good idea would be to figure out how many reps you can do at one time now. So get on your hands and do as many pushups as you can. When you go down and can't go back up, you've reached your maximum.
Step 2. Do progressive sets of push-ups each day
If you are using your own body mass for resistance, it is still a good idea to split your workouts into sets and allow yourself small breaks in between to recover. This gives the muscles a chance to grow more efficiently than exhausting you in one set with a lot of repetitions, which would be much more damaging to your muscles and joints. There are different ways to arrange your push-up workouts in sets.
- You can increase the number of reps per set you do, slowly adding more repetitions. Start by doing three sets, with one-third of your maximum number of reps in each set, before slowly adding reps to each set, increasing your total number of push-ups per day.
- You can increase the number of sets you do to your maximum. Do the maximum number of push-ups you do in one set each day, then take the time to cool down for a few minutes and do another set later. Slowly increase the number of sets you do at one time, then slowly start adding more reps to your maximum.
Step 3. Try to cut your maximum into three sets
If you did a maximum of 15 push-ups, do three sets of five push-ups, with a short ten-second break between each set. Do this for several days, then add an additional push-up or two to each set the next time you try. Stay there for a few days, then do the same again.
You will probably be able to do 3 sets of 15 push-ups after a while and then you can start adding one or two push-ups to each set. Otherwise, you can do fewer sets, but more push-ups per set
Step 4. Try to do three sets per day at your maximum
If you prefer, start by doing one set at your maximum, but with longer interval breaks. Using this method will add pushups more slowly, but your total number of reps per workout will increase very quickly and you will get stronger.
Alternate between doing three sets of your maximum push-ups and doing more sets with fewer push-ups. If you start with 15 reps, try doing three sets of 15 and see how it goes. If that's too difficult, try doing 5 sets of 10 and see how you feel
Step 5. Gradually add push-ups to each set
No matter how you choose to organize your workouts, start playing with your numbers to alternate between doing bigger sets and doing more sets. Switch between them to make your workouts as dynamic as possible.
- Go at your own pace. Whether you want to increase the number of sets or the number of reps, there is no one way to train to do more push-ups. Either way, you have to stay consistent and do the number of push-ups that's right for you.
- To train safely, you shouldn't add more than one rep every 2-3 days. You should allow your muscles time to develop, and you should not overwhelm yourself with effort.
Step 6. Try a timed push-up
There are two easy ways to make a job harder for yourself: increase the amount of work you have to do, or reduce the time you spend doing that work. If you have the right basic move down during your push-ups, try to see how much you can do in a certain amount of time, like a minute, and write your results down with the date, on some form of journal or notebook to track your progress.
It is important to pay attention to doing the push-ups correctly if you are going to be trying to do timed push-up workouts
Step 7. Try to beat your record once a month
No matter which way you choose to add reps, take regular breaks and see how many push-ups you can do in one set, without stopping. You should see results pretty quickly, regardless of how you organize your sets.
Even if you started out with a particular goal, like being able to do 50 push-ups, say, it's important to constantly rearrange your workouts to make them more energetic, doing different types of sets and different workouts and changing regularly. It is easy to stagnate if the training becomes repetitive
Step 8. Be consistent
If you do push-ups only once in a while, you will see a drastic drop in the number of push-ups you can do. If you do 50 push-ups one day, but then stop exercising for a week to celebrate, you won't be able to do that next time. All exercise rewards consistency.
It is much more effective to do fewer push-ups, but more regularly, than to try to do multiple push-ups all at once, but irregularly. If you want to do more push-ups, you need to do them at least 5 days a week
Part 3 of 3: targeting the muscles used to do push-ups
Step 1. Get the push-ups into a complete health exercise regimen
While push-ups are a great form of full body workout, you should also do other exercises to work specific muscle groups and keep your body in shape. Some good exercises that you can do at home or just with a few dumbbells include:
- the Russian swing;
- leg lifts;
- the big gaps in the air.
Step 2. Do the lying spread
Push-ups primarily target your pectoral muscles and triceps. The bench press, also called the butterfly flight, is another exercise that does the same thing and can be done with dumbbells.
Use dumbbells which will be a real effort for you when you do 10-15 reps. Lie on your back on the work bench, with your hands grouped together, lifted above your chest. Keeping your arms straight and straight, lower the dumbbells by spreading your arms apart, each lowering them on their side, symmetrically to your chest. Breathe out and bring your arms back above your chest to complete the repetition
Step 3. Do the rower
The rowing exercise is a lot like reverse push-ups and requires dumbbells which will be quite a strain when you do 10-15 reps. It's a great way to work those same muscles and give yourself a bit of variation from your basic routine.
Stand with your back straight and with a dumbbell in each hand, then lean forward at a 45-degree angle, keeping your back very straight. Hang the dumbbells below you, then raise them slowly, using your triceps and pecs, bending your arms at a 90-degree angle, similar to a push-up. Lower the dumbbells slowly. Do sets of 15
Step 4. Do “guillotine push-ups”
If you want to start doing extreme exercises and challenge yourself to do more push-ups, the guillotine exercise is a great way to do it. To do this, you basically have to go lower than the usual push-ups, lifting the rest of your body as much as you can. This targets your shoulders a bit more than the usual push-ups. Only do this if you are able to do the basic push-ups the right way.
Put your hands on two dumbbells or on medicine balls to lift yourself up a bit. Put your feet on something of a similar height, if necessary. Descend until your torso is at the same height as your support
Step 5. Try other variations of the pump
If you're bored of doing normal push-ups, you can use basic techniques that target other upper body muscle groups to get more out of your workouts. Try the following pump variations.
- Plank push-ups require you to use a support to put your feet higher and thus help better target your pectoral muscles.
- One-handed push-ups require placing one arm at the level of the center of your body, which will increase the resistance of each of your arms.
- Doing "Maltese" push-ups involves putting your hands lower, closer to your hips, which will target your back muscles.
- “Diamond” push-ups target the triceps and are done by placing your hands in the shape of a “diamond,” with your thumbs and index fingers touching the floor.
- “Bridge” push-ups require dumbbells. To do one, you need to grab the dumbbells and do normal push-ups, then rotate your body to one side and raise one arm in the air. Go back down and do another push-up, then turn to the other side and raise the other arm. This exercise is difficult.
- When you reach your goal, don't stop or you will have to start over and over again.
- Make sure you have the right pace.
- Don't do more push-ups than you can.
- Go lift some weights. Strengthen the muscle groups used during push-ups (pectorals, triceps, shoulders, abdominals, back muscles, etc.).
- If you overdo it, you will hurt yourself a lot.
- wikiHow is not responsible if you hurt yourself.