A common exercise in basic calisthenics is push-ups, but that doesn't make them easy.If you want to increase the number of push-ups that you can do in one set, you need to learn to use the proper form and do the reps the right way.Some muscle-isolation exercises will make you stronger and improve your push-up skills.
Step 1: Prepare by stretching out.
To ensure that you can increase the number of push-ups you do at once, it's important to learn the proper form for the exercise, and to stretch out thoroughly before you begin.To stretch out your chest, hold the warrior pose with your hands behind your back and extend your arms away from your body.Hold for a count of 15-20, stretching your pectoral muscles.You can stretch out your lower body as well.Push-ups require you to be loose and ready to exercise, despite being mostly an upper-body exercise.
Step 2: Put your weight on the balls of your feet.
The balls of your feet should be placed on a padded surface, like a yoga mat, for the push-up.Trainers can be worn for additional foot support.It's a good idea to have shoes on if you're just on the carpet at home.It can be more difficult in bare feet.If it's difficult for you to do a regular pushup, you can start by doing modified push-ups on your knees.
Step 3: Keep your shoulders and spine straight.
To avoid straining, your head should be facing the floor.Keep your shoulders back.It's important that your spine is straight without disrupting its natural curve.The line should go down to the heels of your feet.To make sure you have a straight back while you're in push-up position, it's a good idea to set up a mirror and have someone spot you.To make sure, have someone take a quick picture of you.
Step 4: Put your hands and arms in a proper position.
When you're first starting out, your arms and feet should be shoulder-width apart, with your hands spread further to make the push-up easier.They should be closer to shoulder-width for an ideal push-up as you get better.Put your hands behind the plane of your shoulders and keep your elbows in.Don't cross the line between your shoulders and the ground with your hands when you're in push-up position.Push-ups put a lot of strain on your wrists.The push-up can be performed with the outside edge of your hand instead of the flattened palm.For the same reason, some people like to grip dumbbell instead of doing push-ups.
Step 5: Take your arms to a 90 degree angle.
Keep your back and hips locked and lower yourself slowly.Push yourself up until your arms are straight.It's not a good idea to touch your nose to the ground or try to jump up in the air after doing a push-up.If you want to do more push-ups, focus on getting the mechanics right and keeping your back straight.Some of the push-ups that involve deeper dips, done for added muscle-building, will involve slightly different hand positioning, and will be discussed in the last section.Don't dip further than 90 degrees for push-ups.
Step 6: You should keep your core locked.
You should start to feel a push-up in your abdominals, just as much as you do your chest.There should be no dynamic movement other than the arms, shoulders, and chest area throughout the movement of your abdominal muscles.Don't do a push-up if you try this.Stay straight, locked in to the position, and see how long you can hold it.Where do you begin to feel the burn?You will stay engaged and straight during the exercise if you keep your muscles tight as you do a push-up.
Step 7: At first, go slowly.
It isn't a race.Lower yourself in a smooth and swift movement, breathing in as you go down and push yourself up into position.If you do less push-ups at first, you will be able to do more in the long-term.It might seem like a good way to increase the number you can do, but it's important to focus on building strength first, then worry about numbers later.Your ultimate goal is to do more push-ups, if numbers are your goal.Push-ups can be done quickly.
Step 8: Max out.
It's a good idea to figure out how many reps you can do at a time if you want to increase the number of reps.Drop and do as many push-ups as possible.You can't push yourself back all the way up when you drop down.
Step 9: Push-ups are progressive each day.
If you're using your own body weight for resistance, it's a good idea to break it up into sets so you can recover.This allows the muscles the chance to build growth more effectively than using a single high-rep set, which is more stress on your muscles and joints.Adding reps slowly is one of the ways to arrange a push-up workout into sets.Start doing three sets with a third of your max number of reps in each set, then add reps to the other two sets to bring up your total number for the day.You can increase the number of sets you do.Do the maximum number of push-ups that you can do in a single set, then rest for a while, and do another set later.Slowly add the number of sets that you can do at a time.
Step 10: Break your max into three sets.
If you maxed out at 15 push-ups, do three sets of five push ups, with a short break between each set.Add an extra push-up or two to each set if you can't do that for a few days.Stay there for a few days and then do the same thing again.Once you're up to 15 x 3 sets, you can start adding reps to each set.You could do fewer sets of reps per set.
Step 11: Try to do three sets of max each day.
Start doing your max set with longer breaks.If you use this method, you'll add reps more slowly, but your total per workout will increase very quickly, and you will get stronger.3 x Max push-up workouts with fewer reps.Try to do three sets of 15 if you start at 15 reps.Try 5 sets of 10 and see how you fare.
Step 12: Push-ups should be added to each set.
To alternate doing larger sets and more sets, start tinkering with your numbers, even though you choose to organize your workouts.If you want to keep your workouts dynamic, switch back and forth between the two.Move at your own pace.There is no single way to increase your reps or sets.You have to do a number of push-ups that feel good for you.If you want to be on the safe side, you shouldn't add more than a rep every few days.You have to allow your muscles to get stronger.
Step 13: Push-ups can be timed.
Increasing the amount of work you have to do is one of the ways you can make a task harder for you.If you've got a good fundamental push-up motion down, see how many you can do within a set period of time, like a single minute, and write down the data along with the date, into a journal or notepad to track your progress.If you're going to try timed workouts with your push-ups, it's important that you maintain proper form.
Step 14: You should try to max out once a month.
You can add reps, pause periodically, and see how many you can do in a single set without stopping.You should see the results quickly, however you are structuring your sets.It's important to keep doing different types of sets and different workouts on a regular basis even if you start at a certain goal.If you get repetitive, it's easy to stop.
Step 15: Consistency is important.
If you only do push-ups once or twice a week, you'll notice a drop in the number that you can do.If you do 50 push-ups one day, then stop working out for a week to celebrate, you will not be able to do that many the next time.Consistency is a reward for all exercise.If you want to do a whole bunch of push-ups at once, you should do them at a slower pace.Push-ups should be done at least 5 days a week.
Step 16: Push-ups are included in a total health exercise regime.
Push-ups are a great form of all-body exercise, but you should also be doing other exercises to promote total fitness.Squats Planks Burpees Russian swings Leg raises Split-jumps can be done at home with a simple set of hand weights.
Step 17: .
Push-ups target your pectoral muscles.The butterfly curl is an exercise that can be done with a set of hand weights.A set of weights will be challenging for a few reps.Lie on a weight bench and raise your hands above your chest.Drop the weights by spreading your arms apart, even if you have a chest.Bring your arms back together above your chest to complete the rep.
Step 18: Dopec rows.
Pectoral rows are similar to reverse push-ups and require a lot of hand-weights.It's an excellent way to work out the same muscles and give yourself a different routine.Stand with your back straight and one weight in each hand, and lean forward at a 45 degree angle.If you want to engage your arms at a 90 degree angle, lower the weights straight down and then bring them up slowly.Slowly lower the weight.Set of 15
Step 19: Try raised guillotine push-ups.
Raising guillotines is a great way to challenge yourself to do more push-ups.These involve dipping slightly lower than a traditional push-up, by raising the rest of your body.The isolates your shoulders a bit more than push-ups.If you can do basic push-ups with proper form, then you should do this.To raise up slightly, put your hands on barbells or medicine balls.If necessary, prop your feet on a similar height.Wait until your chest is even with the prop.
Step 20: Push-up variations can be tried.
The basic technique can be used to get more out of your workouts if you get tired of doing push-ups.Planche push-ups help to strengthen your chest muscles.One-handed push-ups involve putting your one arm toward the center of your body, increasing the resistance for each arm.Maltese push-ups isolating your back muscles involve moving your hands closer to your waist.Diamond push-ups are done by touching your fingers on the ground and putting your hand into a diamond pattern.The bridge push-ups involve weights.To do one, hold the hand weights and do a basic push-up, then twist your body to one side and raise one arm into the air.Go back down and do a push-up, then raise the other arm.These are not easy.