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How to Increase Your Pushups by up to 30% (INSTANTLY)

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Rating: 4.0; Vote: 1

t matter if you are doing this while standing up or while horizontal to the ground as you are in a pushup. As soon as your feet make contact with your ground, their participation as stabilizers to what is going on above them is crucial. If you want to preserve the force that you generate above as much as possible then you are going to have to figure out a way to stabilize from the bottom up. When it comes to a pushup, the energy leaks start occurring the minute you forget about the role of the lower body and core in the exercise. If you simply think about the arms and chest then you are destroying your ability to do as many reps of the pushup as you are capable of. In fact, if you make the corrections that I-m showing you here, you may see up to a 30 percent increase in the number of pushups that you can do in a single set starting with your next one. This is the same concept by the way as attempting to carry someone. If their body is rigid, it is much easier to lift them with far less effort and move them where you want them to go. When they are loose (dead weight) it becomes much harder to lift them. The same applies to your own bodyweight when attempting to lift it during a pushup. To plug the energy leaks as much as possible you want to start down at the ankles. Lock your ankles into a 90 degree angle. You cannot allow them to bounce during the exercise. If your ankles are rocking or bouncing because they are loose then you are losing force that could be directed through your arms into the ground. Next, you want to focus on the knees. Straighten them out as hard as possible by contracting the quads and squeezing the glutes. This not only tightens up the legs from the front but from the back as well as you co-contract the muscles influencing the hip joints too. The last key is to make sure you tighten up the abs. This entire tightening effect from the chest down will provide your arms a stable platform from which to push from just as would happen when attempting to swing that sledgehammer with maximum force from a solid surface. You will instantly see an increase in the number of pushups that you can perform. Some have reported up to a 30% increase in the amount of push ups that they can do in a single set just by plugging these energy leaks. The key from here is to not just do this but also incorporate the second tip I share here towards doing up to 100 pushups in a single set. As I always say, repetition begets repetition. As soon as you are done doing as many pushups as you can in a single set, prop yourself up into an incline pushup by putting your hands onto the back of a couch or piece of furniture and keep repping out. The more reps you crank out here the more you are increasing your capacity to do work in a fatigued state. This will bode well as you continue to increase the number of flat ground pushups that you can do. You will notice that over time they will steadily keep going up and your strength in the exercise will improve practically each time you do it. For a complete program on how to put the science back in strength to build your best body ever, head to and get the ATHLEAN-X Training System. Learn how to improve on every exercise not just pushups and watch as your body transforms by training like an athlete for the next 90 days
Date: 2022-04-22

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Comments and reviews: 10

Functional
Good tips. It is definitely important to keep your body rigid while performing push-ups to reduce energy leakage and to ensure that the weight is being directed to the intended muscles.
However, I disagree that you need to squeeze your quads, glutes and core as hard as you possibly can. This can also create undo fatigue reducing causing you to perform less push-ups. I suggest instead that you first take in a deep breath with your abs relaxed. Next, exhale as you posteriorly rotate your hips. This will naturally tighten up your abs and glutes as they are the muscles primarily responsible for posterior rotation of the pelvis.
The ideas is to provide enough tension in the quads, glutes and abs to maintain this position in your pelvis. Squeezing these muscles -as hard as you possibly can- will distract from where you want most of your energy to be exerted i. e. the chest, shoulders and triceps.
The push-up is a great functional exercise because you engage almost every muscle in the body when performing it correctly. However, there are still prime movers i. e. Chest, Shoulders, Seratus and Triceps and those that add stability Glutes, Abs, Quads, Anterior Tib etc. Good video I think how the directions were worded i. e. -as hard as you can- was a bit confusing though.
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Toushana
Absolute game changer! In the beginning I could only do 3-10 pushups. I felt a little discourage initially but then I started to look for ways to maximize my pushups and came across this. I tried again to do push ups 30 minutes later only using this method instead. After watching the video and using this method I went from doing 3-10 pushups in a 5minute period of time to doing 25-30 pushups in the same amount of time ( and I'm 41. Just thought I'd throw that in there. My goal is to continue to use this method to and work on speeding up the number that I can do in a lesser amount of time to pass the Army PFT so that I can return to active duty again as Army National Guard AMEDD personnel 68x. Thank you for helping me reach my goals. I will keep you posted and updated on my progress.
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Danielle
I think the biggest challenge for me is using the lats in a push-up to keep the shoulders from shrugging by the ears. You in your demo don-t have this so much so you can rep out a bunch- But for me, when I get that through working the external rotation of shoulder/broadening the collarbones and stretching the chest then all the ab and butt cues take care of themselves. I don-t have to think about squeezing the butt or pulling the abs in. It happens naturally as a result-
But it-s also slow processing to get the shoulders down using the lats. You-re trained on it so the action happens quickly- Others of us are slower processing.
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D.
He wasn't lying. I could barely do 5 -okay-ish- push ups till I collapsed on the ground, with this advice I suddenly was able to do 8. I am still a begginer and learning how to focus on my muscles and actually squeeze them properly. this video helped a lot to understand where to -feel- my body when doing push ups
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Pablo
I-m trying to pass my physical agility test for my local police department so I can go into the academy I pray that this works out keep me in your prayers and thoughts and I will let y-all know in a month if I pass I hope the best to those who are trying to be a better Version of themselves.
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YernoAlood
Whooa wait, I've not been doing my pressups on the toes like that, I feel like ankles are tighter trying it. Need to try this because I've been stuck on a number for months and months and the reps have actually gone down rather than up, maybe need to rest up and try this
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MLBB
Tightening the lower body and squeezing the butt really helps. It fells like my upper body is so light when pushing. From 2 sets w/ 10 reps of regular push up to 4 sets w/10 reps of different variations. Hoping to achieve more sets and reps. Thankyou.
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Think
Im gonna be honest this actually works i finally hit 75 without stopping at any point, in a way it also gets your head away from the push ups so your brain kinda doesn-t know its doing push-ups till like the 25-30 rep.
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Malachi
I love how he does these, making fun of how most workout programs can make you do ridiculous shit just because they sound like they know what they're talking about, when they're just after your money.
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TECH
Increase your shoulder, triceps and forearms strength before I wasn't able to do 1 proper push up I iincreased my arms strength now after 2 months I am able to 25 to 30 in a row. This works!
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