How to Maximize Your Push-Up Count: The Best Practices To get the most out of your push-ups, try a multipart strategy that involves progressive overload, training diversity and recoveryIMPLEMENT A PROGRESSIVE OVERLOAD.
Progressive Overload
Progressive Overload Explained: This involves incrementally turning up the dial on your workout by adapting it each week to increase strength and endurance. For push-ups, you might carry out a weight such as sporting activities coat) or increase in collections per exercise
Execution: The first thing you need to do is calculate how many push ups are done with the maximum in a row. So if you can do 20,go for sets of weight resisted or just harder pushups in the range of 10-15.pushups (ad) Make it harder for yourself by increasing the reps or weight each week13.
Varied Training Methods
High Volume Training: Multiple sets with fewer reps. So if your max push-ups is 20, do 10 sets of 5 with rest in between. It will increase the effort you put in to build endurance without overdoing it(4).
Optional approach: Do some push-ups for a few minutes many times throughout the day. E.g. do a set an hour or so, let some hours pass and then you can total up to more without getting tired3
Recovery and Rest
Recovery after work out: Muscles needs time to recover and grow. Make sure to take days of rest in between push-ups workouts, because if not can overtrain and get injured. Many people do push-ups every other day to allow for time between workouts or pair them with complementary muscle groups, such as pull ups or weight training25.
Be Ready To Listen: Just listen to your body when the volume gets higher and intensity is dialed up. And, if you are feeling pain beyond the normal soreness then consider decreasing your rep range or adding on more rest days so that you can recover properly23.
Using these strategies regularly and adapting them to your results will allow you to add more push-ups as time goes by.
