Push-ups how to increase the number of times. How to do more push-ups from the floor. But first, a couple of important points...

Among the many exercises own weight most people prefer push-ups. There is nothing surprising in that - push-ups are great for training. upper part bodies, if performed correctly, they have a beneficial effect on health shoulder joints and so on. If an athlete sets a goal to increase the number of push-ups for short term up to some significant limit, for example, to a beautiful number with several zeros, there is nothing difficult in that, subject to regular training. We offer a technique for increasing the number of push-ups designed for 10 days, during which you will pay maximum attention to this particular exercise according to a certain pattern.

Some useful information.

Types of push-ups

Depending on the distance between the hands during the exercise, there are three types of push-ups: narrow, wide and regular.

Push-ups with a regular grip (hands slightly wider than shoulders) - the chest, shoulders and triceps work equally here.

Push ups narrow grip- The load is mainly on the shoulders and triceps.

Push-ups with a wide grip - the chest receives the main load and a little triceps.

Some Helpful Tips

1. Learn how to do push-ups correctly.

Before you start counting the number of push-ups, you need to be sure that you are doing them correctly. On each set, your arms should be slightly more than shoulder-width apart for regular grip push-ups, hands placed directly under your shoulders or even a little closer together for close grip push-ups, and well wider than shoulder width for close grip push-ups. wide grip. The back and legs are extended in a straight line, the lower back in no case fails, the abdominal muscles are tense. The balls of your toes should rest on the floor.

2. Do it different kinds push-ups.

3. Rest between sets.

You should rest at least as much time between sets as the first set took you. For most beginners, this figure will be 20-30 seconds.

Push-up technique to increase the number

First of all, try to push yourself. In order to start building up the result, you need to remember the starting point. Push up from the floor with any grip that is comfortable for you as much as you can, while the technique is observed. For example, your maximum in push-ups is 30 repetitions, multiply this number by 4. It turns out that during each day you need to do 120 push-ups. How you achieve this number is not so important. It is important to keep this amount per day.

For example. Let's say you need to do 100 push-ups. Distribute this amount for the whole day using the example of 6 options:

- 2 sets of 50 repetitions;

- 4 sets of 25 repetitions;

- 10 sets of 10 repetitions;

- 10 push-ups (every hour);

- 50 push-ups (morning and evening).

The basic rule is to multiply your maximum amount push-ups for 4 and distribute the resulting number throughout the day as you wish. So train for 10 days. After that, rest for 4-5 days (no training at all), and on day 14-15 try to do as many repetitions as you can. You will definitely see the difference!

– compulsory exercise how in school curriculum By physical education, and in the arsenal of a person involved in fitness or bodybuilding. Push-ups develop and strengthen several muscle groups of the upper body without requiring any additional equipment. But there are cases when a person cannot wring out even 10 times. This problem is especially common today among teenagers, which often causes ridicule from more physically developed peers.

1. Follow the right technique

The first thing to pay attention to is correct technique:

The body should form a single straight line;
Hands should be approximately shoulder-width apart or slightly wider;
With classic push-ups, the elbows are separated, but not more than 45 degrees relative to the body;
While inhaling, slowly, under control, lower the body, bending your arms in elbow joints to an angle slightly less than 90 degrees;
As you exhale, straighten your elbows and return to the starting position.

2. Determine your maximum

Having dealt with the technique, you need to understand your current maximum in the number of push-ups in one approach.

It is important to understand that you need to find out your maximum in correct technique movement.

In addition to the number of repetitions, it is also necessary mark the time spent on this amount of work.

3. Sets, reps and rest

Next, you need to figure out the number of repetitions, approaches and the rest time between them.
For beginners it is recommended to perform 3-4 sets of 60-80 percent of your maximum reps, and rest between sets should be 30-45 seconds. That is, if in one approach you can perform 20 push-ups, then on early stages in each approach you should perform 12-15 repetitions. You need to do push-ups no more than once every three days so that the muscles have time.

After training in this style for 1-2 weeks, you can proceed to perform 2-3 approaches with the maximum possible number of repetitions. However important to understand that with each subsequent approach, the numbers will decrease by 2-3 points. This is normal, as the muscles are not yet adapted to the new load. Over time, this figure, on the contrary, will increase. In this style, you need to do push-ups 3-4 times a week, that is, every other day.

To more visually track progress, you need to write down the results of each of the 3 approaches.

At each next workout, you should try to increase the number of push-ups from the floor in each approach by 1-2 points, relative to the results of the last workout. After a few workouts, a certain ceiling in the number of repetitions will be reached. In this case, for the next 2-3 workouts, you must adhere to this number of push-ups from the floor, and then try to increase it again by 1-2 units.

Scheme for increasing push-ups

On the Internet there are many similar table charts to increase the number of push-ups. But here it is important to understand that each of them is written based on the testimony of one particular athlete, so they cannot be considered universal and 100% effective, because each person is individual, everyone has a different initial maximum in the number of push-ups, and each body needs a different recovery time . Therefore, such table schemas can be taken as a basis, but you need to substitute your actual results.

The answer to the question: “How to learn to push up from the floor many times?” actually very simple. Need to be comprehensive and comprehensive shoulder girdle, develop everything muscle groups, which are involved in push-ups. For this, there is a scheme that is based not so much on increasing the number of push-ups, but on their variability. We are talking about push-ups with different hand positions.

Narrow stance(the second, more difficult option is diamond / diamond push-ups) shifts most of the load on the triceps and front deltas;

Diamond push ups

Classic (medium) hand position provides an even distribution of the load on the chest, shoulders and triceps;

Wide stance emphasizes the burden on pectoral muscles.

For achievement best result must be carried out 3-4 sets of each push-up option, alternating exercises. The number of repetitions varies in the range of 60-80 percent of the maximum.

It is important to understand that over time, the maximum result will increase, which means that you need to increase the number of repetitions in each approach.

In addition, it is necessary to pay attention to push-ups in different planes:

By working out individual segments of the chest, you make the pectoral muscles as a whole stronger, which cannot but have a positive effect on the number of push-ups.

In it, he told how, with the help of self-motivation and modern technologies, he learned to do push-ups much more than what he had been able to do all his life!

It was not the first time I managed to complete the full six weeks of the program. At first, on fire, I zealously took up this business, but, I don’t remember why, I broke off. You know how it happens, you seem to like it, and it turns out, but if you miss it once, if you miss another, write it down. I only remember that the first approach was with a program printed on a piece of paper, pinned to the refrigerator, about two years ago.

Last year I tried again, this time armed with the 100 pushups iPhone app. Well, I think it should definitely work with an iPhone app. Happiness was close, but in the second week I ran into an unexpected obstacle - vasospasm literally after a few push-ups. I have been prone to migraines since childhood and as soon as I started doing push-ups, something closed in the left front of my head and I could no longer continue. Moreover, for several hours then the pain did not let go. Again a bummer. By the way, from time to time this is repeated, if someone has come across this and knows how to deal with it, I will be grateful for advice.
About three months ago, having finally healed a serious ankle sprain, I again began to play sports a little and again took up push-ups. Already without a program, just a few approaches "as much as I can" after a run on the orbit track. So about a month passed, I went to 5x20 and realized that progress had stopped. Decided to return to the program. The application kindly suggested that I start immediately from the third week and away we go.

Day after day, when after one, when after two, since the busy schedule of business trips did not always allow me to work day in and day out. Plus, at the same time, I began to visit the pool and for the first time the strength after swimming was such that it also did not allow me to do push-ups. In general, with minor interruptions, I still went through six weeks, but I didn’t learn to do 100 push-ups, that’s a bummer. This morning, on the final test, I gave out only 50. Which, I remember, was enough gymnastics in the KPI and it seemed to me then an incredible achievement.

So the program is a lie? No, hint. I didn’t really believe that being a decent squishy guy I could jump forward so much in a month and a half. Yes, and on the way it was clear that the progress was not fast enough, the final push-ups in the fifth approach, as a rule, were given with great difficulty or were not given at all. But, damn it, and 50 times - excellent result personally for me! Moreover, I am not going to stop and have already launched the program on a new one, from the third week.

A few tips for those who decide to try:

1. The 100 pushups app for iOS is great, I recommend it. Its greatest value is customization to your results. The main thing is not to cheat and honestly enter the data so that it adapts to you. You do something not for the sake of beautiful graphics (for example, I have never beautiful), but for yourself.
2. Warm up before the start of the next day. Trite, but I have seen from my own experience that the warm-up is worth it to spend an extra 10-15 minutes on it.
3. Continuation of the first advice - do not give up. Let from the third, let from the fifth approach to the program - everything will work out. And the results will begin to grow, giving more and more positive emotions.
4. Choose the right cover. More than once or twice I had to do push-ups in hotels with carpet on the floor. You can’t think of a more stupid cover for this, the hands move apart to the side, which terribly interferes.
5. Ask someone to look at you from the side several times or take a video to understand that you are doing everything right. We work for ourselves, not for numbers.
6. Allow a little more time for this than you might think, looking at breaks of 120, 60 or even 45 seconds. I rarely managed to get by with these rest intervals. I admit that this is wrong, but choosing between a large interval and the inability to "take" the next approach, I chose the first one.
7. It's okay if you miss the day you need. I had weeks that started on Friday in one part of the world and ended on Saturday of the next week in another. Let six weeks become twelve, the main thing is the result and self-respect.

I hope nothing will prevent me from returning in a month and a half or two months with a new report and already a three-digit result. And I also hope that with this post I will help someone or get back to push-ups again.

Push-ups are a versatile general strengthening exercise that is suitable for the development of triceps, pectoral and deltoid muscles.

With intensive training, the bench press, on the contrary, allows you to tighten the abdominal muscles.

About what effective programs exist, and how to decide on the methodology of classes will be discussed in this article.

20 week pushup increase course

With this program, you can pump up your arms, chest and abs. Main, perform presses qualitatively, not quickly. The table below provides complete information on the 20 week floor push-up program.

You need to train every other day. Make pauses between sets no more than 3 minutes.

Program 100 push-ups

push up 100 times need totest yourself for strength with a special test

Age:	12 - 38 years old	38 - 48 years old	From 48 and above
Degree of preparation	Number of presses from the floor
1	0 - 4	0 - 4	0 - 4
2	5 - 15	5 - 13	5 - 11
3	16 - 30	14 - 25	12 - 20
4	31 - 50	26 - 45	21 - 35
5	51 - 100	46 - 75	36 - 65
6	101 - 150	76 - 125	66 - 100
7	From 151 and more	From 126 and more	Over 101 times

The first stage of classes

what program to do?

Those who have done about 4 push-ups train according to the first column in the table below.
From 5 to 9 bench presses - the second column.
From 10 to 19 - the third column.
Those who have done more than 20 push-ups can start from the third stage of training.

The frequency of training is three times in seven days.

Lesson #1 Pause between sets for 1-3 minutes
	up to 4 presses	5 - 9 presses	10 - 19 presses
Set 1	3	7	11
Set 2	4	7	13
Set 3	3	5	8
Set 4	3	5	8
Set 5	from 4 and more	from 6 and more	from 10 and more
Lesson #2 Break between sets 1-3 minutes
Approach 1	4	7	11
Approach 2	5	9	13
Approach 3	3	7	9
Approach 4	4	7	9
Approach 5	From 5 and more	From 7 and more	From 13 and over
Lesson #3 Pause between sets 1-3 minutes
Set 1	5	9	12
Set 2	6	11	16
Set 3	5	8	10
Set 4	5	8	10
Set 5	From 6 and more	From 11 and over	From 14 and over

The second stage of classes

we continue The second week of training should also be opened with a test. Write down your maximum on a piece of paper and perform the exercises in accordance with the result.

Lesson #1 Break between sets 1-3 minutes
	up to 6 presses	7 - 11 presses		12 - 21 presses
Set 1	5	10	15
Set 2	7	12	15
Set 3	5	9	11
Set 4	5	9	11
Set 5	From 7 and more	From 12	From 16
Lesson #2 Pause from 1.5 to 3 minutes
Set 1	6	11	15
Set 2	7	13	17
Set 3	5	10	13
Set 4	5	10	13
Set 5	From 8 and more	From 14 and over	From 18
Lesson #3 Take a break of 2 to 3 minutes
Set 1	6	13	17
Set 2	8	14	18
Set 3	6	11	15
Set 4	6	11	15
Set 5	From 9	From 16	From 21

The second stage ends with a verification test, the results of which must be recorded.

Third stage

Don't forget to track your results! This week is based on the results of the test of the previous stage:

17-21 is the first column,
22-24 - second,
From 25 and more - the third column.

Note. If you have wrung out less than 17 times, then you should repeat the previous step again.

Lesson #1 Break 1-2 minutes
	17-21 presses	22-26 presses	From 26 presses
Series 1	11	13	15
Series 2	13	18	19
Series 3	8	14	15
Series 4	8	14	15
Series 5	From 10	From 18	From 22
Lesson #2 Pause from 1.5 to 2 minutes
Approach 1	11	15	21
Approach 2	13	20	26
Approach 3	9	15	16
Approach 4	9	15	16
Approach 5	From 13	From 21	From 26
Lesson #3 Break 1-2 minutes
Set 1	12	17	24
Set 2	14	23	31
Set 3	10	16	22
Set 4	10	16	21
Set 5	From 14	From 23	From 29

Fourth stage

the result will not keep you waiting. Classes are held in accordance with the column as in the third stage. The fourth week will need to end with an endurance test, the results of which should be recorded.

Lesson #1 Pause between sets 1-2 minutes
	17-21 press	22-26 presses	From 27
Set 1	13	19	22
Set 2	15	23	26
Set 3	12	17	22
Set 4	11	17	22
Set 5	From 17	From 26	From 33
Lesson #2 Break from 1.5 to 3 minutes
Series 1	15	21	26
Series 2	17	26	30
Series 3	13	21	26
Series 4	13	21	26
Series 5	From 19	From 29	From 37
Lesson #3 Pause between sets 2-3 minutes
Set 1	17	24	30
Set 2	19	29	34
Set 3	14	24	30
Set 4	14	24	30
Set 5	From 21	From 34	From 42

Fifth stage

endurance increases. Spend the fifth week according to the results of the previous stage:

32 to 36 - 1 column
From 37 to 42 - 2nd column
From 43 and more - this is an excellent result and 3rd column.

Lesson #1 Pause 1-3 minutes
	32-36 presses	37-42 presses	From 42 and more
Approach 1	18	29	37
Approach 2	20	36	42
Approach 3	16	26	32
Approach 4	16	26	25
Approach 5	From 21	From 36	From 42
Lesson #2
Set 1	11	19	20
Set 2	14	21	23
Set 3	11	15	19
Set 4	10	17	23
Set 5	From 26	From 41	From 46
Lesson #3 Pause from 50 seconds to 1.5 minutes
Series 1	14	19	21
Series 2	16	21	25
Series 3	13	18	21
Series 4	11	21	23
Series 5	From 31	From 46	From 51

We test endurance with the maximum number of push-ups from the floor. We record the results.

Sixth stage

The final week is held in accordance with the results of the previous stage:

47 to 51 - 1 column
From 52 to 61 - 2nd column
From 62 and more - the third column.

Lesson #1 Pause between sets 1-2 minutes
	47-51 presses	52-61 presses	From 62 and over
Series 1	26	41	46
Series 2	31	51	56
Series 3	21	26	36
Series 4	16	26	32
Series 5	From 41	From 51	From 56
Lesson #2 Pause from 50 seconds to 2 minutes
Approach 1 and 2	15	21	23
Approach 3 and 4	16	24	31
Approach 5 and 6	15	21	25
Approach 7 and 8	11	19	19
Approach 9	From 45	From 54	From 59
Lesson #3 Break from 50 seconds to 2 minutes
Approach 1 and 2	15	23	27
Approach 3 and 4	18	31	34
Approach 5 and 6	17	26	27
Approach 7 and 8	15	19	23
Approach 9	From 52	From 56	From 62

At this point, let your body rest for at least 3 days and do a final endurance test. Results from 100 and above are guaranteed!

Push-up technique for girls

girls can start with the simplest

The main thing is to perform the exercise in accordance with the technology., train regularly and do not skip the stages of training.

Push up program:

1. Stage number 1

1 lesson: 4/3/3/3/4 = 17 push-ups in 5 sets, with breaks of 1 - 3 minutes;
2 session: 5/4/3/4/5=21 bench press for 5 sets, break from 1 to 3 minutes;
3rd lesson: 6/5/5/5/6=27/5.

After three days of training until next week.

2. Stage number 2

1 lesson: 7/5/5/7/5=29/5;
2nd lesson: 8/6/5/5/7= 31/5;
3rd lesson: 9/6/6/8/6=35.

3. Stage number 3

1 workout: 13/10/11/8/8=50;
2nd workout: 13/11/9/13/9=54;
3rd workout: 14/10/12/14/10= 60.

4. Stage number 4

17/15/11/12/13=68
17/19/13/13/15=77
21/19/14/14/17=85

5. Stage number 5

24/22/16/16/18=96
26/24/18/16/22=106
28/26/26/16/20=116.

Take breaks between classes. These are very real results that every girl can achieve if she trains conscientiously. During the program, you need to drink more water without gas.

For beginners

the main thing is to start

The first three weeks, the muscles adapt to the load, in order for it to be even, practice for three days at each stage. Be sure to pause between sets from 1 to 3 minutes. At week 4, the muscles are already becoming stronger, and you will feel it. The sixth week should end with an endurance test.

What muscles work during push-ups, we wrote.

During push-ups, the torso should be straight and breathing even. This system will give notable results if you stick to your schedule, otherwise you'll be wasting your time.

Push-up system for a month

Program stages:

In the first week, you need to practice 4 days, in the morning and in the evening. You need to do 4 sets with breaks, the number of presses depends on your physical capabilities. The main thing is that each set should consist of the same number of bench presses from the floor.

Get busy in a day.

The second stage consists of 5 training days, practice in the morning and evening hours. In the morning, you need to complete 5 sets, and in the evening 4. Increase the number of push-ups in each approach to 5 times.

Note. Sample schedule: Tuesday, Wednesday, Friday, Sunday and Monday. Two training days in a row are needed to strengthen the muscles.

Stage 3 consists of 6 workouts per week, as usual, in the morning and evening. The lesson consists of 5 sets, the number of bench presses is increased up to 5 times. The duration of each approach is 8 - 12 minutes.
In the final week, you will have to sweat, as you need to practice every day in the morning and in the evening. Namely, 6 sets in the morning and 6 in the evening, the number of bench presses increases up to 5 times. If possible, you can do three sets more.

Push-up program for mass and relief

your result will be envied

Start the first week like this: 25 - 38 push-ups, every 5 sets. The pause between sets is about 3 minutes. Do the exercise at a slow pace.

In the second week, we do fewer sets up to 3. The second stage consists of three training days, every day you need to do 4-6 times more push-ups. Push-ups should be done slowly.

In the third week, you can already notice the fruits of your labor, but this is an occasion to work even better. The number of sets is 3, the number of push-ups for each approach is 65.

The fourth stage you need to start with an endurance test, do the maximum number of bench presses. The maximum result must be repeated in two more sets, the break between which should be no more than 3 minutes.

Any workout should be preceded by a warm-up for all muscle groups. You can go to the gym for a quality warm-up. You can eat food at least 2 hours and 30 minutes before sports activities.

For advanced

do it at speed the main guideline is not the number of presses, but the time spent on push-ups

The goal of the program is to increase the number of push-ups in a given period. The maximum time is 38 seconds. We train three times a week every other day, as the load is quite serious.

An example of a 4×30 technique:

What is the program for?

self-discipline decides the main thing is to be honest during the endurance test

Who can be called a novice athlete? These are people who have minimal physical training. Beginners also include those who do up to 5 push-ups in one set. Minimum physical fitness is 5 - 15 push-ups, medium - from 16 to 32, and high - from 33 or more.

Floor presses are considered very intense exercises that not everyone can do. Main contraindications: chronic diseases of the respiratory tract, heart and blood vessels. With injured joints and muscle strain, it is also forbidden to practice. Obese people are not recommended to immediately start such intense training. This is due to the fact that the joints can not withstand such a load. .

Before you start training, you need to be examined by a doctor.

If you are unable to perform some exercise from the complex or meet the standard, do not despair. Give the muscles a little rest and repeat the problematic stage again, only after you can repeat it several times, you can move on to the next stage. Those who are unable to do push-ups from the floor need to perform raised presses for 2 weeks. After that, try doing classic push-ups.

When choosing a program for yourself, you should focus on your own wishes and level. physical training. To find out how physically strong you are, take the test, during which you need to squeeze out the maximum number of times. Choose a program based on the results of this test. You need to do it strictly according to one method, only in this way it will be possible to achieve certain success. Take days off, as muscles grow during rest. Follow all the rules, and you will notice the results of training very soon.

Push up correctly. First you should read about how to do push-ups properly so as not to hurt yourself and bring more benefits.
- Remember that you should not touch the floor, but you should lower your body as low as possible.
Be realistic. You cannot increase the number of push-ups in 1 day. You will need to spend time getting stronger and more resilient. In the early days, do some push-ups 3 times a day with a break of 2 hours. Even if you did 1 push-up, then in a week you will easily do 7.

Part 2. What are you capable of?

Before training, count how many push-ups you can do without training. Push up until your eyes get cloudy or your hands give out. The number of push-ups depends on your physical fitness.
Let your muscles rest for 15 minutes before starting your workout. And remember, you do not need to check your result every day.

Part 3. Workout

Start your workout with a small number of push-ups. For example, if you're doing 30 pushups, start with 20.
Rest 2-3 minutes. When your muscles have rested, repeat the exercise 2 more times. And so several times a day.
Every time after successful workout, try to do a few more push-ups. Do the same number of approaches as in the last workout.

Rest more often.

Your muscles need as much rest as they need training. Sometimes you can relax by jumping rope. Read the article on how to jump rope.

Part 4. We bring to perfection.

When you're already doing push-ups consistently, improve your performance by 4-5 push-ups per workout. Even if you do not have enough strength, try your best 100%. Never give up!
After reaching 50-60 reps, try harder push-ups.
- Try to do push-ups on one hand or on your fingers. You can also try push-ups with claps and jumps.
- Out of 10 sets per day, replace 2-3 different compound push-ups or push-ups with extra weight(you can just put a backpack with books on your back).
- After 60-70 push-ups, you can do more complicated options more often.
After reaching 100 pushups, don't stop! Improve your physical state. And remember, you are only doing this for yourself.

It is best to do push-ups during work or any activity. For advertising on TV, you can do 2 approaches. If you are playing or working on a computer, you can rest your eyes and do push-ups at the same time.
If you miss a few days, then go back to the previous result. For example, if you did 20 push-ups, then two days later, do 19.
Don't just do push-ups. They can be combined with pull-ups, barbell raises, crunches, and more.
Don't stop at 100 pushups, do more and more each time.