Do this to increase your max push up

Introduction

This tutorial is designed to help you increase your maximum push-up capability. Push-ups are a fundamental exercise that builds strength in your chest, shoulders, and triceps. Whether you're a beginner or looking to improve your current performance, following these steps will guide you to achieve your push-up goals.

Step 1: Assess Your Current Maximum

• Before starting any improvement program, know your baseline.
• Perform as many push-ups as you can in one set until failure.
• Record this number to track your progress over time.

Step 2: Focus on Form

• Proper form is crucial for maximizing effectiveness and preventing injury.

Follow these guidelines for correct push-up form

• Hands should be shoulder-width apart.
• Keep your body in a straight line from head to heels.
• Lower yourself until your chest nearly touches the ground.
• Push back up while keeping your elbows at a 45-degree angle.

Step 3: Incorporate Variations

To build strength and endurance, include different push-up variations in your routine

• Incline Push-ups: Perform push-ups with your hands elevated on a surface.
• Decline Push-ups: Place your feet on an elevated surface for increased difficulty.
• Wide Grip Push-ups: Hands placed wider than shoulder-width to target different muscles.
• Start with 2-3 sets of each variation, gradually increasing your reps.

Step 4: Build Supporting Muscles

Strengthen muscles that assist in push-ups with complementary exercises

• Bench Press: Focuses on chest strength.
• Tricep Dips: Targets the triceps.
• Planks: Enhances core stability, which is vital for push-up form.

Step 5: Create a Routine

Develop a weekly workout plan that incorporates push-ups and supporting exercises

Example Weekly Schedule

• Day 1: Push-up variations
• Day 2: Supporting muscles workout
• Day 3: Rest or light cardio
• Repeat for consistency.

Step 6: Progressive Overload

Gradually increase the difficulty of your push-ups

• Add more reps or sets each week.
• Decrease rest time between sets.
• Try explosive push-ups or weighted push-ups for added challenge.

Step 7: Track Your Progress

• Regularly retest your maximum push-up count every 4-6 weeks.
• Adjust your routine based on improvements or plateaus.

Conclusion

Improving your maximum push-up count requires dedication and a structured approach. By assessing your starting point, focusing on proper form, incorporating variations, building supporting muscles, and progressively increasing difficulty, you'll see significant improvements. Stay consistent with your routine, track your progress, and enjoy the journey to increased strength and endurance.