By Adrian Bryant

Use These 8 Tricks To Do More Push Ups

do more push ups
Click here if you can't do one

1. Do push ups every day

Doing push ups frequently will increase your upper body strength and consequently increase your reps. And don't worry about overtraining. This is a low impact exercise so the muscles recover quickly.

Set a daily target of the number of push ups you'll do. Well, you don't necessarily have to do all reps in one session. Spread them through the day if you want to. For instance, if you have a daily goal of 100 push ups – do 50 push ups in the morning and 50 push ups in the evening.

2. Write down the number of reps and sets

Tracking reps and sets is the best way to progress fast. In fact, you should record the number of reps and sets for each exercise, not just push ups.

Your goal should be to increase the number of reps workout after workout. Start with a small goal of adding one rep after each workout. It may not be possible to increase reps after each workout but make sure you don't do fewer reps than the previous workout.

Use 1 of these workout logs…

3. Perform all sets to failure

This means doing push ups until you can't do any more reps. The muscles will be activated more since they're pushed to the limit.

Don't plan the number of push ups you'll do beforehand. Just do them until you're completely exhausted.

4. Incline push ups

Incline push ups are an easier variation of the classic push ups. To perform them, place your hands on a high platform, like a table or a chair, and the do push ups from that position.

Since incline push ups are easier than classic push ups, you'll be able to do more reps. Try to do double the number of classic push ups you usually do. Do this consistently for two weeks.

When you start doing classic push ups again, they'll be easier and you'll do more reps. Note that using a higher platform makes the exercise easier, and a lower one makes challenging.

5. Do more sets of decline push ups

Decline push ups activate the upper chest muscles more than classic push ups. And since they're more challenging, you won't do as many reps as classic push ups.

But that doesn't mean you should settle for few reps overall. Add more sets to your workout to do as many reps as you do when performing classic push ups.

To perform decline push ups, place your feet on a high platform like a chair or a bench and do push ups from that position. Place your feet on a higher platform to make the exercise more challenging.

6. Wear a backpack

A backpack can be used when doing different bodyweight exercise – squats, dips, lunges, pull ups and push ups. It helps increase resistance and activates the muscles more.

Fill a backpack with books or old newspapers to make it heavier. Make sure most of the weight is on the upper back – don't let the weight rest on the lower back.

Lastly, avoid using weight heavier than 20 percent of your weight – to reduce injury risk. If you have a weighted vest, use it instead of the backpack.

7. Strengthen your arms and shoulders

Push ups mainly activate the chest, shoulders, and triceps. So strengthening the arms and shoulders will increase your push up power.

Some of the bodyweight exercises you can use to strengthen the arms and shoulder include – bench dips, walkouts, pike push ups and so on.

You can easily double your push ups if once you apply the tips above. That said, don't focus on doing push ups only because it can lead to muscle imbalances. Use a workout routine that targets all muscle groups.

8. Get strong enough to do 1

Watch the video below to gradually get strong enough to do ONE Push-up…

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