How to increase the number of push-up?

[homer_simpson]

Osu!

I can't seem to get beyond 50-55 reps push-up in a single stretch. I have been doing daily push-up (except on Sunday), minimum 2 sets x 50 reps .. sometimes more. I have tried doing mini-reps as well (many sets of 25 reps ... up to 200-300 reps a day) and it does not seem to help.

Any idea?

Thanks.

[Paedde]

Hmm so you train 6 days per week push ups without letting your muscles regenerate?

I made the experience that you can increase the number of push ups way faster when you go to the limit every second day and let the muscles rest at the other days, you can train different parts of the body in this time

But maybe i'm totally wrong, i can't go above 40 push ups yet but i'm still increasing the number from day to day

Maybe you should give it a try

(a lot of maybes here hmm )

[boldbhoy]

I struggle here too. Be grateful for any tips. ps, I do try my hardest, but it's the 1 thing I have the biggest problem with.

[Lucy]

Originally Posted by boldbhoy

I struggle here too. Be grateful for any tips. ps, I do try my hardest, but it's the 1 thing I have the biggest problem with.

You not alone boldbhoy! My push ups are horrendous! Definately my biggest weakness

[Satori]

I found that when I actually tried to increase the number of pushups I could do in one stretch, the best way to do it was to actually to as many as I could everytime. That is, if you want to be able to do 100 pushups in one stretch but can only do 40, then every set do 41. Doing your absolute maximum every single time will increase the amount you can do. I dont like giving approximations, but if you can do 40 pushups now, if you do two sets every day at your absolute maximum amount of reps (so maximum that you just physically cannot push a centimetre more) - say 40 in the first set and again the maximum of your now tired muscles, perhaps it's 35 or 30 this time with no more than 15 minutes between sets - then you should be able to do 55 pushups in no more than 2 months, but most likely 1 month.

Doing low reps in high amounts of sets will not help your goal. In fact, as was the case with me, it can be quite detrimental. After I stopped maxing my reps and instead opted to work more on 30, rest, 30, rest etc I found that after a few months I could do only 25% if the amount I used to be able to. I hadn't stopped training, I was fitter and stronger, but nevertheless the maximum number fell.

[boldbhoy]

Osu, Satori. You recommend doing 2 sets every day, but most people are saying you must let the muscles rest for at least a day. Perhaps work another muscle group in the meantime.
Thanks.

[Bloke]

How about this:

The 20 Minute Fitness Solution: 2007 Push-up Challenge

[Paedde]

Originally Posted by boldbhoy

Osu, Satori. You recommend doing 2 sets every day, but most people are saying you must let the muscles rest for at least a day. Perhaps work another muscle group in the meantime.
Thanks.

From what i know that's true, at least in bodybuilding.

[Satori]

This is not an intensive workout. I would definately recommend a day of rest if you were lifting heavy weights but pushups are not that taxing. Even if you can only do 10 pushups, doing 10 in the first set then 6 in the second probably won't leave you hurting the next day.

As a general rule, you should only rest if you're muscles ache the next day. Aching muscles are torn muscles which need to heal up to get stronger. Sometimes you can still do light exercise on aching muscles but it's best to leave them "just in case".

Depending on your level of fitness, for great results there is a certain number of pushups you should be doing every day. At the moment I don't have the time or strength (closely related, because if I had the strenght I could do longer sets, meaning more reps in less time factoring in breaks) to do too many, so I do about 200 pushups every day. There are days when I just can't do that many because of my schedule or some chain of events, but if i were to describe a typical day of mine I would include 200 pushups in the description. I do these in sets of about 30 - 40 (don't do them at your maximum number because you want to do another set reasonably soon, so conserve a little energy to make the next set possible).

If you're unfit, 200 might not be your number. 100 might be all you can realistically do. If you're in great shape, 500 is for you. The point is, pushups can be done every day as long as you don't overdo it. Don't work yourself to death, but come up with a number you can handle and still get something out of.

[Olrac]

It's not the quantity..but the quality that counts

[Shokei Marcsui]

Exactly as many others have said. If you are stuck on 50 - 55. Push for 56. If you have someone around with you, ask he/she to spot you by holding your waist up so that you can push your arms to do 3 - 4 more above 55.

As Satori said, resting your muscles is important. (Even though I do max push-ups every morning)

I notice that I have less energy doing push-ups right after I get out of bed. Sometimes I'll wait and walk around the flat a little bit then go into my morning routine.

Try that out. Remember when trying to reach your target goal.. the 50 - 55 pushups do not count. The push-ups that do count are 56, 57, 58 so on and so forth.

[seienchin]

What's it with the push-up obsession? They are a tool, just the same as weights training is. I would answer the original question by asking what is the aim of the pushups? If it is stamina, then, yes, more reps. If it is strength, then long, slow, deep pushups, combined with other targetted resistance training. IF it is specific "fitness", then there are better ways to build aerobic fitness, lactic acid tolerance, or raise anaerobic thresh-hold than doing pushups. Pushups of their own accord are nothing to be proud of - anybody can do at least some of them, and if you find yourself taking pride in a large number, hmmm...why? If pushups are such a battle for you that it becomes a test of spirit every time you have to pump out 10 of them - now your'e talking kyokushin.

That said, pushups are a requirement in gradings, and one should train to easily exceed the count required. I just don't see the value in doing 500 pushups (not that I could, but I just don't have any desire to, because it seems a bit pointless, unless there is an aim to the pushups). Sorry if I have offended any world pushup champions on the board. If I have missed something - please enlighten me.

[Satori]

First of all as you've said, pushups are used all the time in the dojo, so it's very valuable to be able to do so many pushups that those you do in the dojo don't make you break a sweat.

Second of all, pushups are great at burning off fat and developing upper body strength. Sure, having a home gym would allow you to focus on more specific parts of your body of increase the intensity of the workout easily as compared to just standard pushups, but in the absence of equipment pushups are a fantastic overall exercise.

Thirdly, you can't tell me you don't feel a sense of acheivement at just having done more pushups than ever before. This seemingly zen concept of "it's just a number" goes against our nature to want to be able to measure our improvement. If you can do 20 more pushups now than two months ago, you know you're improving. Some people need this kind of indicator to keep their motivation up. A number does this very well.

[boldbhoy]

Originally Posted by Bloke

How about this:

The 20 Minute Fitness Solution: 2007 Push-up Challenge

Osu sensei bloke. I will try this, perhaps every 2nd day though and increase by 2 instead of 1.
Problem is, I think I may have broke something in my right hand just now.
Happened at kickboxing on Friday, going to doctor tomorrow.

[Satori]

Originally Posted by boldbhoy

Osu sensei bloke. I will try this, perhaps every 2nd day though and increase by 2 instead of 1.

Sorry, I know it's going to seem like I'm picking on you here, but I don't think it's a good idea to increase by 2 instead of 1. The whole point of increasing by 1 is that it's such a small number. It's so much easier when you cannot possibly do any more pushups no matter what, that you know you only have to do 1 more, not 2. Not only that, but increasing by 2 may increase the total number of pushups you need to do much to fast when you get up to your current maximum. That will leave you discouraged and you will have failed the program.

[vapor]

Originally Posted by Shokei Marcsui

Sometimes I'll wait and walk around the flat a little bit then go into my morning routine.

They have flats in Texas??

I thought they only existed on the other side of the big pond!!

vapor

[Shokei Marcsui]

I say flat, because it's not very big at all. I'd say apartment if it were over 600 sq feet.

[boldbhoy]

Originally Posted by Satori

Sorry, I know it's going to seem like I'm picking on you here, but I don't think it's a good idea to increase by 2 instead of 1. The whole point of increasing by 1 is that it's such a small number. It's so much easier when you cannot possibly do any more pushups no matter what, that you know you only have to do 1 more, not 2. Not only that, but increasing by 2 may increase the total number of pushups you need to do much to fast when you get up to your current maximum. That will leave you discouraged and you will have failed the program.

I don't think you're picking, not at all. I'd just rather miss a day, then double the increment. This doesn't mean I want to increase faster, it will work out the same.
When I'm doing press ups (properly) I work my triceps very hard,
it's these we need for our gradings. My muscles definitely need to rest for 24 hours after.

[Lucy]

Originally Posted by Bloke

How about this:

The 20 Minute Fitness Solution: 2007 Push-up Challenge

This is very useful BUT palm push ups are nothing like knuckle push ups and you use different muscles. I shall try it though seiken an see how it goes. I so can't do seiken push ups I can't do any upper body exercises very well! I think you need boy muscles to be good at them lol.