push-ups require the strength of your chest shoulders triceps and even your core so it’s no surprise that the number of push-ups that you can do is closely linked to the strength of your upper body that’s why push-ups are used to test overall physical fitness by organizations like police military and even at schools in gym class push-ups can also build up your upper body with no equipment they can even done at home.
10 major tips that could do literally increase 5 to 10x the amount of push-ups that you can do
1. Important thing to do is make sure that you’re performing push-ups correctly with proper form.
Now i know this may sound like common sense but you wouldn’t believe how many people I’ve worked with that think they know but they actually don’t know how to perform push-ups properly one of the most common mistakes that I’ve seen is when someone doesn’t brace their core and that causes their spine to round either up or down rather than staying in a neutral position not only can this lead to a lower back injury but it can actually also make the exercise easier when you drop your hips or harder when you raise them another common mistake is flaring your elbows out too far you want them at about a 45-degree angle from your body a good tip to prevent your elbows from flaring out is to slightly rotate your hands outward before planting them on the ground.
2. Eccentric loaded push series
The focus here is the eccentric phase of push-ups—when you’re going down. (Going up is the concentric phase.) You want to lower down slowly for five full seconds, pausing briefly at the bottom without letting your chest touch the ground, and then explode back up. Do 10 of these, then 10 normal push-ups, and take a break of 90 seconds to two minutes. Repeat four more times, so five sets in total.
3. Weighted ladder sets
Skipper filled a backpack with 20-40 pounds of weight—pick a number you’re comfortable with that’s proportional to your bodyweight and strength. Ladder sets are about slowly decreasing the reps. So start with 16 reps with your backpack and then give yourself 15-30 seconds of rest. Then 14 reps, followed by 15-30 seconds of rest. Keep decreasing your reps by two until you get down to two reps. That’s one set; aim for three to five sets in total. (Give yourself three minutes of rest between sets.)
4. Volume sets
This one is simple enough: Eight sets of 20 push-ups, with 60-90 seconds of rest between sets.
After your first week of the challenge, up the stakes a bit: Add some sets to the eccentric loaded series and ladders, and repeat the volume sets a second time (with a five-minute break in between). And don’t forget to build in rest days.
Here’s the full schedule you should follow over two weeks:
- Day 1: eccentric loaded push series
- Day 2: ladder sets
- Day 3: rest
- Day 4: volume sets
- Day 5: eccentric loaded push series
- Day 6: ladder sets
- Day 7: rest
- Day 8: halfway push-up challenge
- Day 9: volume sets
- Day 10: rest
- Day 11: eccentric loaded push series
- Day 12: rest
- Day 13: ladder sets
- Day 14: volume sets
- Day 15: rest
- Day 16: rest
- Day 17: final push-up challenge
The exercises should improve Skipper’s power, stability, strength, and endurance—they’ll work for you too. Please Share your result after two weeks, in Comment Section below.