How to Increase Your Pushup Reps

No question the king of pushups would be Chuck Norris. But he actually doesn't do pushups, the earth backs away out of fear. While none of us are quite as strong as him, we can at least improve. Pushups are one of the best exercises for building upper body strength, endurance, and core stability. They’re efficient, require no equipment, and can be done not only in our gym but virtually anywhere. If you're looking to increase your pushup count, whether to reach a fitness goal, ace a workout challenge, or just improve your strength, one of our personal trainers can assist you with this. But in the meantime, here are some tips to help you gradually build those reps at Junkyard Training.

Assess Your Current Pushup Count

First things first, find out how many pushups you can do with good form. This number is your baseline. Start by doing as many pushups as you can in a single set, counting each rep that you complete without compromising form. Proper pushup form includes:

• Hands placed slightly wider than shoulder-width apart.
• Elbows tucked at about a 45-degree angle.
• A straight line from head to heels (no sagging or arching back).

This starting point will help you measure progress as you work through a plan.

Build a Consistent Pushup Routine

Consistency is key to improvement. Set aside time to practice pushups at least three to four times per week. Spread out your pushup sessions to allow muscle recovery, which is essential for strength gains. Here are two main approaches you can try:

1. High Volume, Low Sets: Try several sets of a small number of pushups throughout the day. For example, do three to five pushups every hour or so. This will help increase endurance without overworking your muscles.
2. Low Volume, High Intensity: If you prefer designated workout sessions, do multiple sets of pushups with a small rest interval between each set (e.g., 10-15 seconds). Start with five sets and gradually increase reps in each set.

Use Variations to Build Strength

Adding pushup variations can target different muscle groups, prevent boredom, and help you progress faster. Here are a few to try:

• Knee Pushups: Great for building strength if you're struggling with full pushups.
• Incline Pushups: Place your hands on a raised surface (e.g., bench or countertop) to make the movement easier and allow you to increase reps.
• Decline Pushups: Elevate your feet on a stable surface to make the exercise harder, putting more emphasis on the shoulders and upper chest.
• Wide-Grip Pushups: Target more of the chest muscles by placing hands wider than shoulder-width.

Incorporate these variations into your routine to target different muscle groups and gradually increase strength.

Add Resistance Gradually

Once regular pushups feel easier, introduce more resistance to keep challenging your muscles. Try:

• Weighted Pushups: Add a weight plate to your back or use a weighted vest.
• Resistance Bands: Wrap a resistance band around your upper back, holding each end in your hands. This will add more resistance at the top of each pushup.
• Slow Pushups: Slow down each rep, especially on the way down. This “eccentric” phase builds strength and endurance, making it easier to handle more reps in regular pushups.

Track Your Progress and Focus on Recovery

Each week, test how many pushups you can do in one continuous set. By tracking your max set, you’ll see steady improvements. Note how you feel each week—are you able to perform pushups with more ease? Are you able to add an extra rep or two to each set?

Tracking progress will keep you motivated, and it’ll help you make adjustments if you hit a plateau. If you’re not progressing, try adjusting the number of sets, reps, or intensity. Remember that recovery is essential to build muscle and avoid injuries. Rest days allow your muscles to repair and grow stronger. Aim for:

• Adequate sleep to give your body the chance to repair.
• Protein intake for muscle recovery.
• Active recovery, like light stretching or yoga, on rest days to increase flexibility and reduce soreness.

---

You will have legendary Chuck Norris strength in no time if you work on building up your pushup reps. Some key takeaways from this month’s article are to be consistent and patient. Progress might feel slow, but with a regular routine, you’ll increase your pushup count. Equally as important is to mind your form. We’ll delve more into this in a later article, but keep in mind that poor form can lead to injury and won’t engage the muscles as effectively. Lastly, don’t be afraid to challenge yourself. Our personal trainers at Junkyard Training will do just that to help you get the results you want. So come on down and get started today!

Posted By Junkyard Training Staff on 11-1-2024