Push-ups are a must in any exercise routine.They work several upper body muscle groups, don't require a lot of time, and do not require gym equipment.Many people feel intimidated by push-ups because they are not able to do many at a time.Anyone can increase the number of push-ups they can do with regular practice and a good routine.
Step 1: A proper push-up technique is developed.
If you want to take accurate readings of the push-ups you do, you need to make sure you perform a proper one.A good push-up will work your chest, arms, shoulders, and upper body.You want to keep your arms separated and your legs straight for every repetition.You can find more information on how to do a push-up on this website.You only need to go low enough for your chin to touch the floor to keep the rest of your body elevated.
Step 2: As many push-ups as you can do.
If you want to increase the number of push-ups you can do, you need to know what that number is.You cannot do another push-up until you feel the muscles shake, so do as many as you can.You want to know how long it takes to do your maximum number of push-ups.
Step 3: Between sets.
It took you a while to do the first set of push-ups.This will be between 45 seconds and 2 minutes for most beginners.Take the rest time to write down the number of push-ups you did.
Step 4: Take the same rest between the second and third sets of push-ups.
One set of push-ups alone will not work the muscle groups enough to see overall progress very quickly, so you want to perform at least three sets of as many push ups as you can.You want to keep timing so you can take a rest between sets.It is normal to perform fewer push-ups until muscle failure occurs with each subsequent set.You will see an increase in the number of sets you can do with practice.
Step 5: You can chart your baseline.
Once you have done all three sets of push-ups, it's a good idea to chart your baseline and the amount of time that each set took.
Step 6: Two days is a good time to wait.
It is normal to feel some ache in your muscles the day after your baseline.If you do push-ups three-to-four times per week, you will get the best results.
Step 7: Try to increase the number by one.
Try to increase the number in each set of push-ups by at least one when you perform the same routine the next day.You won't be able to increase the number in each set every time you work out, but that's okay.If you reach a point where you don't want to work out anymore, try to increase the amount after a few days.You will begin to see more push-ups performed in less time if you continue to chart the results.
Step 8: Push-up types should be changed.
Once you are comfortable with this routine, you can start working additional muscle groups by changing the type of push-up you do.If you follow the same set structure, you can do diamond push-ups for the first set and standard push ups in the second and third sets.The push-up muscle groups will benefit from this.You will definitely notice that you can do fewer push-ups with this variation, so take a new baseline measurement to start.
Step 9: The proper push-up technique should be developed.
You want to make sure that you are doing the correct push-ups for each repetition.There is more information on how to do a push-up.
Step 10: Push-ups as many as you can.
The method requires a baseline measurement of how many push-ups you can do.You can only do one set of push-ups at a time.Keep a mental tally of how many push-ups you were able to do comfortably and how difficult they became.This will be different from person to person.
Step 11: Wait a couple of days.
Wait two days before starting your daily regimen, since you did push-ups to exhaustion while discovering your baseline.Before you start the larger project, you should rest your muscles.
Step 12: Start a daily regimen.
Begin doing a single set of push-ups per day for a week if your baseline test went from comfortable to more difficult.By doing a number right at the edge of your comfort level but not to exhaustion, you are putting less strain on your muscles, which makes a more sustainable daily regimen possible.You can try to decrease the amount of time it takes you to do push-ups by creating smaller goals for yourself.
Step 13: Push-ups need to be increased each week.
The method allows you to gradually increase the number of push-ups each week.If your number for the first week was ten push-ups per day, try increasing that number to eleven or twelve in the second week and so on.Remember not to increase the number in such a way that you are doing push-ups to exhaustion because that type of rigorous daily strain can damage your muscles and set you back while you recover.