Today, we will discuss how to increase your push-ups and do them faster.
These tips will help you increase your ability to do push-ups in a row, whether you are trying to pass a fitness test, strengthen your upper body, or build your upper physique. Let’s get started!
Learn The Correct Push Up Form
Your hands should not be wider than your shoulders. Your hands should not be too wide as this will cause excessive pressure on the shoulders. Also, don’t place your hands too close together, as your triceps may take over the movement.
Your hands should be slightly wider than your shoulders to maximize your ability to use your chest, shoulders, and triceps. To maximize your mechanical advantage, angle your arms 45 degrees outwards.
To maintain a neutral spine, ensure your head is aligned with your body.
Don’t let your hips sag towards the ground. Common mistakes when lowering your body during a push-up include allowing your head to drop or your hips to come down. Your body should be straight when going up or down.
You must also not let your butt get in the way. To maximize core engagement, you want to keep your back flat.
Push-ups are only as effective if you do it all. Many people cheat reps to get more. Your chest should be about 2 inches below the floor.
Next, straighten your arms to support your body weight, and your triceps are flexed. You should complete this full range of motion for every rep.
Push-Ups Are Not Something You Should Do Every Day
Once you’ve mastered the correct form, let me dispel a common myth. Push-ups should not be done every day. Your muscles need to rest.
Some argue that advanced lifters can do it because they’re more used to lifting heavy weights. A push-up requires only a small amount of muscle engagement. Even advanced lifters may be able to do this, but it is not ideal!
Push-ups are a proper exercise that targets the chest, shoulders, triceps, and back. These muscles will only grow stronger if you allow them to rest.
Push-ups are a great way to train your body to move naturally. Your muscles may not be properly rested, so you won’t be able to make that motion at your best.
Push-ups don’t put extra resistance on your body or weight, so I recommend doing them every other day. You may need to wait 48 hours if the muscles involved in the push-up are still sore.
Push-ups should be done as often as possible. However, don’t give up on these daily push-up programs. You will be able to train your push-ups to their full potential if you allow your body to recover.
Strengthen Your Chest, Shoulders, And Triceps
These are the three main muscles that are used for push-ups. The more powerful your chest, shoulders, and quads are, the greater their impact on how many push-ups you can do.
Push-ups are primarily performed by the chest. The movement is assisted by the triceps and the front deltoids of the shoulders.
Set a strength-oriented goal for your weighted exercises. Do at least 2-6 reps. This will increase strength and not size.
Do Push-Ups Before You Start Your Weighted Routine
Before doing your weighted strength exercises, you must do your push-ups first. This will ensure that you don’t train them while tired. You should still do your push-ups before you start training at home.
It is not recommended that you exhaust your muscles before starting strength training. It’s absolutely necessary, however, if you want to increase your push-ups.
Do exercises to strengthen your chest, shoulders, and triceps, but first, do your push-up routine. You can then train push-ups and work on strengthening the muscles that support the push-up.
Do Explosive Push-Ups
Incorporating explosive push-ups is a great way to increase your push-ups. This will increase the neurogenic effect of muscle lengthening/shortening and build explosive power.
When your body hits the ground after a powerful push-up, you will feel a shock. You can train your muscles to fire more efficiently and be more explosive by exploding up again.
You will be able to do more push-ups if you train your muscles to grow and contract faster.
This neurogenic effect is improved, and the muscles become more skilled at this particular movement. An explosive push-up requires more force than a regular push-up.
You will notice an increase in your explosiveness. This will help you to do your push-ups.
Push-Ups Should Be Done As Fast As Possible
You can also increase your push-up speed to increase your number. Push-ups should be done as quickly as possible, as many times as possible, and with proper form.
This is my favorite way to do it. Let’s assume you want to do 100 push-ups today. You don’t care if you can do 100 push-ups in a row right now, but you want them to be as fast as possible.
You can improve your time during the next session.
Muscular endurance is required to perform a lot of push-ups in one go. The combination of strength and speed is what makes power.
You can do more push-ups per set if your muscles are stronger than weak.
Keep Track Of Your Progress
To progress, it is important to increase the number of reps. I find it is the best way to progress. One push-up session with a set number of reps is my goal. The next session has the same reps but with more time.
Next, I continue with the next two sessions using a higher repetition goal. I would recommend increasing the rep goal by ten each time. This will ensure that you increase your volume without causing the body to become accustomed.
This tip will ensure that you do more push-ups overall, and you’ll be able to do more push-ups per session.