To get as much out of your push-ups as possible, it's important to first have the correct form in the exercise. Only then should you do as many reps as possible. If you're comfortable with the amount of reps, challenge yourself by increasing that number. This will enable your muscles to develop. You can further increase the challenge by adding weights and varying the types of push-ups.
Method 1 of 3: Doing the Bend
Step 1. The shape must be correct
When doing push-ups, the lower back should be aligned, that is, without arching up or down, and it is important to keep your feet shoulder-width apart. The elbows will be close to the body, at a 20 to 40 degree angle from the abdomen. When descending, the chest should get as close as possible to the ground.
- Contract your abdomen, legs and buttocks. This will prevent arching of the back.
- Try not to let your hips touch the floor. They should be level with your shoulders.
Step 2. Breathe correctly
When doing the push-up, inhale on the way down. Then exhale as you climb back up.
If it's difficult to remember to breathe, count out loud as you do the push-ups. The act of speaking will force the body to breathe correctly
Step 3. Start slowly
Initially, do as many push-ups as possible. This number will make up a series. Then do two more sets. Rest for at least 30 seconds between each set. Practice this sequence three or four times a week or every other day until you do it comfortably.
For example, if you only do seven full crunches, start with just three sets of seven every other day, until that amount is comfortable enough to move forward
Step 4. Add push-ups
When the normal range of push-ups feels comfortable, add three to five. This increase will challenge your muscles and make you develop them even more.
For example, once all seven push-ups are done comfortably, add three more for a total of ten. Remember to do three sets of ten every other day to build your muscles well
Step 5. Be consistent with the routine
Stick to your exercise routine. If it's too hard to keep up, ask a friend to join you. Alternatively, you can hire a personal trainer to keep you in line as you strive for your goal.
- For example, if you have been doing push-ups three days a week, avoid disrupting that development by decreasing the frequency to twice.
- Depending on the intensity of the routine, you will see results within a month or two.
Method 2 of 3: Increasing Resistance
Step 1. Wear a heavy vest
Weight vests are a great way to increase strength in push-ups and further develop your muscles. Wear the vest tightly but comfortably. That way you'll prevent him from moving, hindering his movements. Then do normal push-ups.
You can find heavy vests for sale at sports stores
Step 2. Use a backpack with weights
This is a great alternative to a heavy vest. Fill a backpack with books, rice bags, or other heavy objects. In the end, she should weigh 20% of her body weight. Then do the push-ups normally.
For example, if you weigh 80 kg, the backpack must be at least 16 kg in weight
Step 3. Ask a friend to press on your back
As you do the normal push-ups, ask a friend to place a hand on your back. Then he should apply pressure as you ascend.
He must apply constant pressure with each bend
Method 3 of 3: Varying the push-ups
Step 1. Do the incline push-up
This type of flexion involves lifting the feet. Start by keeping them 25 to 30 cm off the ground. Then do a normal push-up.
- Use a stack of books or another type of platform to lift your feet.
- The taller the feet are, the more challenging bending will become.
Step 2. Do a single leg pushup
Step into the conventional way, keeping your back straight, feet shoulder-width apart, and your elbows close to your body. Then lift one leg and do a normal push-up.
Choose a comfortable amount. Then repeat the push-up with the other leg raised
Step 3. Perform the diamond bending
Place your hands on the floor in front of your chest. Bring your thumbs and forefingers together to make a diamond shape with your hands. Legs and back should be aligned. Then do a normal push-up.
Diamond crunches are excellent for working your triceps
Step 4. Try doing the one-handed push-up
For this variety, place your feet wider than your shoulders. Keep one hand more aligned in the center of the chest and the other in the back. Then lower your body and do the push-up. Keep your elbow close to your body during each rep.
If one-handed push-ups are too difficult, start training your body with normal push-ups, but keeping your hands close to diamond style. This will help you advance from conventional, two-handed push-ups to more challenging one-handed push-ups
Step 5. Perform plyometric flexion
Get in the conventional way. Lower your body to the ground as you would normally do in a typical push-up. As you ascend, push yourself as fast and hard as possible until your hands leave the ground. Finally, return to starting position and repeat.
Increase the challenge by clapping between push-ups when your hands leave the floor
- Stay hydrated by drinking water between sets.
- Do crunches on breaks - for example, during commercials, before taking a shower or during lunch break.