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You CAN Increase Your Pushups (JUST DO THIS)

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Rating: 4.0; Vote: 1

ve ever wondered if it was possible, it-s true; you can increase your pushups. In this video, I-m going to show you how to increase the number of pushups you can do right now by offering a simple progression of pushup variations to increase the difficulty and intensity of the exercise. I-ve mentioned before that in order to get a bigger chest from doing pushups, you should avoid ineffective volume (i. e. doing 100 pushups a day. In fact, you should be increasing the difficulty and intensity of the pushup to create progressive overload, similar to adding weight to the bar. When should you progress to the next difficulty level? When you can perform 20-30 reps with relative ease. For the beginner, knee pushups are the best place to start. The important thing, however, is to make sure that you are using proper form to make sure that not only increases the difficulty of this specific pushup variation, but also drives greater muscle growth. If you can do 30 repetitions of these, we move on to the next pushup exercise. This would be the standard pushup. I find that most people that are serious about their training can bang out 30 or more reps with relative ease in a given pushup workout. The important thing to note here is that many people performing the standard pushup are shortchanging their reps by avoiding full lockout at the top of the rep. Making sure that the last two inches are taken into account, the exercise is more difficult itself. The third pushup exercise in this progression would be the hand release pushup. This ensures that you are moving through full range of motion by making sure your chest completely touches the ground. The rotator cuff is also involved as a stabilizer of the exercise itself, which is an added benefit. Next up is the pause push-up. This variation increases the amount of tension of at the bottom of the rep, which just so happens to be the most difficult portion of the exercise. This more difficult exercise variation of the push up is the 1. 5 rep push up. While this technically will increase the number of push ups you are doing in a given set, the intensity is much greater. This means that a new stimulus of the exercise will create further muscle growth, which is what your goal should be by performing push ups in the first place. Continuing with the theme of tempo reps, we introduce the slow motion pushup. By lowering down for 5 seconds and returning to the top in a 5 second cadence, you are increasing the time under tension. Not only that, but this pushup allows for eccentric overload, which we know is one of the three main drivers of muscle growth. To grow your chest, this variation of the pushup is going to be great. Once 30 reps of that exercise is achieved, it-s time to move onto the 3-point dynamic push-up. This can be achieved through the use of the prowler push-up, the spider-man push-up, step through push-up, or the cross knee push-up. By keeping just 3 points of contact on the ground, you are requiring the muscles involved to do more work. Next, we introduce the wide arm push up. This version takes the triceps out of the equation, which means more load introduced on the chest. While the standard push up is a more -efficient- exercise, when it comes to muscle growth, we must seek out inefficiency. This means challenging your chest more in order to change it. To make this move more dynamic, you-d be performing the archer pushup. This again takes the triceps out of the equation but increases the difficulty of wide-arm pushup by having to move laterally with each rep. Left-to-right and the opposite each equal one rep. That means when you can do 15 reps to each side, it is time to move on. Finally, the most dynamic version of the push-up is a plyometric variation. This means creating an explosive movement off the ground to make the exercise as difficult as possible. 4 variations of this push-up would include a simple plyo push-up, a clapping push-up, an extreme version being the superman push-up, or even something athletic like the hannibal push-up. The point is to find the variation that challenges you to get to 30 reps. Let me know which variation challenges you appropriately in the comments below. If you-re looking for a complete workout and nutrition plan that will help you to not only get stronger with pushups and build a bigger chest but build a complete, athletic and ripped body - head to athleanx. com via the link below and
Date: 2022-04-22

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Comments and reviews: 10

Bunta
Two years ago I decided to lose some weight and add a few years to my life. Doing less than ten minutes workout per day (not every day) I completely transformed my physique using only a pull-up bar, a pair of dumbells, and a couple of flexible luggage straps nailed to a rafter under my house. I started slowly at first then built up as my strength and flexibility returned. I lost 15Kg, transformed my entire body. Many friends have asked me which gym I go to, but I've never set foot inside a gym in my whole life. I just use the advice from Athlean-X and my simple equipment, and I make every rep count. I'll turn 55 in a couple of months and I feel great. Thanks Athlean-X - your methods are bulletproof and your message is sincere. Live long, grow strong.
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Gregory
Man i have to thank you i have no equipment to work with right now and was burning my left shoulder out aked all day i watched this video the other day and tryed 30 hand lift did but was harder so i did the pause and could hit 30 with in 5 of the failure point and did 5 sets of 30 throughout last few days insted of the 400 pluse pushups i was doing in sets of 50 and my sholder feels better and i feel the work out more i will deff follow this as i progress thank you for the info mind you im a 230 pound farm boy lol so im used to pushing through and am runing daily as im a recoverd meth addict who just turnd 30 and realize i only have one body i have abused i look forward to seeing your videos as i get back in shape thank you
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sport
Hey, JC talk about the FITT principle. All of these deal with type of exercise, but it-s possible to vary time as well to reach progressive overload. For example: Try, to increase the time of the exercise do 5 or 10 regular push-ups then hold the push-up position for 25-30 seconds repeat as needed. Increase or decrease the time as the type of push-up becomes more challenging or easier. Type is one factor and it-s important because it will help you preform new more challenging movements once you reach the top of these types of movements, play with the time.
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Hello
For those of you wondering on how do I increase my number for the specific push ups I am in, I followed a practice that helped me with it.
Let's say you can do 15 reps of slow tempo push ups. Rest for 2 minutes or 1, depending on you and then perform (half of reps again) 7 in this case. Go ahead if you can do more.
Take another 2 minutes rest and perform half of your previous set, 3 reps that it, continue until you can't even do 1. Take the next day and keep coming back every 3rd day, you'll see progress over time.
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Arc
I do archer push ups been able to knock out one arm push ups but my core and I-d say hips groin area is weak. My chest shoulders and tri ceps if anything carry me in very hard movements like that. How come you didn-t bring up Diamond push ups. They may be tri cep dominant but I still feel my chest greatly down the center. That improved my stability for your push up variations since my arms were more conditioned. Always had a strong chest but weaker tris and now my tri are better. Good video as always
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Rizzi
Always pull and strain my right shoulder and chest when exercising chest, it's a weird painful sensation! Did your program and it really works, but can't defeat this problem. Should I continue to develop strength and exercise the right rotater cuff to strengthen? Total novice but took your program and it really worked. I can take more weight but I struggle to overcome this situation. Thanks Jeff
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Dylan
Push ups have always been difficult for me. I have a powerlifting barrel/ dadbod belly that keeps me from a close to the ground full extension, and my wrists of all things is where I really feel the movement. I literally have to wrap my wrists for pushups and don't know how to get better. This vid is very helpful.
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Emerald
I miss the one arm pushup. I know peeople who could manage the super man pushup but not that one, and vice versa. Flexibility vs pure strength.
This is a video about the difficulty gamut.
The diamond pushup and the pike pushup are outside of this discussion, but i want to mention them anyway.
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El
Short answer -workout your chest-
I couldnt do 5 pushups without nearly dying then i trained like everyone else for a year and a half ofc i didnt do a proper nutritional diet thats why i didnt have big results in mass but now i can do 4 sets of 12 like a normal workout
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Isak
I say that you have to master well the ones that are known and their variants, but get more out of it, doing all of them with full range and not making movements that rather harm the wrists or challenging sleeves, avoiding injuries is the best thing, right, Jeff
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