How to increase the number of push-ups every day. 3 tips from a trainer

How to increase the number of push-ups every day. 3 tips from a trainer

You can improve your skills 2-3 times.

fitness trainer

How do you learn to do a lot of push-ups? Why can progress in push-ups come to a halt?

Many people do not like push-ups, believing that exercise machines are much more effective for developing strength and gaining muscle mass. And someone refuses to do push-ups in the gym because of the money spent on a season ticket. The logic is built in such a way that “you can push the floor at home,” and in a fitness club you want to work out on exercise machines.

Push-ups are underestimated, although many people would only need them to develop their upper body. They coolly pump the shoulders, arms, chest muscles, cogs and abs. But everyone sooner or later has a period when the number of push-ups stops growing.

Push-ups from the floor

Technique

• We stand in a lying down position. We keep the body torso straight. The neck, back and hips are on the same line. Legs together.
• Distribute the load on the entire surface of the palms and fingers. Elbows slightly pressed against the body.
• Lower to an angle of 90 degrees at the elbows.
• Exhale powerfully as you rise to the top point.
• Do not straighten your elbows all the way out.

3 Life-Hacks to maximize your push-ups

Rest-pause principle with additional weights. Break a large number of reps into multiple sessions with short rests. For example, your maximum is 20 push-ups in one approach, and your goal is 30. Let’s take the cherished figure of 30 and divide it into five approaches of six times. After performing the first approach do a 45-second rest. Then do the second approach and so six approaches. At the next training session, reduce the rest between sessions by five seconds. Do this until the rest between approaches reaches 10-15 seconds.

Add push-ups on the bars and leg raises to your workout plan. Push-ups on the bars powerfully load the lower chest and triceps. This contributes to an increased number of push-ups. Leg raises on the bars will work the abs. Long push-ups require strong abs to hold a horizontal position.

Slow push-ups follow the 1-3-5 rule. One second rising, three seconds standing still in the bar, five seconds lowering. This method will help avoid inertia. Do not throw your body down, control the descent. Try to keep the right pace of movement throughout the complex. So your muscles will receive a full load. This is an auxiliary exercise, so do not chase the number of push-ups. Work on quality, not quantity.

If you want to increase the number of push-ups by 2-3 times – use these ways in your workouts. Do different combinations of push-ups so that your muscles grow over the years.