Check out these 7 tips to do more push-ups in 30 days.
The push-up is a classic and versatile bodyweight exercise that is highly effective for building strength in the upper body. It is a fundamental exercise that targets multiple muscle groups, making it an excellent choice for overall upper body development.
One of the great advantages of push-ups is the wide range of variations available, allowing you to challenge yourself in different ways and target specific muscle groups. Whether you’re a beginner or an advanced athlete, the push-up remains a highly accessible and effective exercise that can be performed anytime and anywhere, making it a go-to choice for incorporating bodyweight movements into your fitness routine.
If you don’t know how to properly do a push-up as of yet, click on the link below.
But chances are, you already can do a couple of push-ups and want to increase that number. And this is where we can get some guidance from Max Posternak.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.
See below his 7 tips to do more push-ups in 30 days!
7 Tips to Do More Push-Ups in 30 Days
In short, here are Posternak’s 7 tips to do more push-ups in 30 days:
- Adding weight to the exercise – maintain good form and try to get to failure with extra weight
- Incorporate knee push-ups – if you struggle and can’t get more than 10 bodyweight push-ups
- Lift weights – work on increasing the weight you can lift for pressing and pushing exercises such as barbell bench press and military press
- Train your push strength more often throughout the week – but take 48 hours of rest between training the same muscle group again
- Incorporate push-up variations – decrease stabilisation or increase the load placed on your upper body
- Improve core strength – one of the main stabilising muscles that prevent your hips from sinking to the ground and keep your body steady
- Increase range of motion during traditional push-ups
See the video from Posternak to see his explanation of each of the arguments presented above.
Push-ups target several muscles in the upper body, including:
- Chest muscles (pectoralis major and minor): Push-ups primarily work the chest muscles, which are responsible for movements such as pushing and lifting.
- Triceps: Push-ups also work the triceps, the muscles located at the back of your upper arm.
- Shoulders (deltoids): Push-ups target the deltoid muscles, which are responsible for lifting your arms away from your body.
- Back (rhomboids, latissimus dorsi): Push-ups work the muscles in your upper back, including the rhomboids and latissimus dorsi, which help to stabilize your shoulder blades.
- Core (abdominals and obliques): Push-ups also engage the muscles of your core, including the abdominals and obliques, which help to stabilize your spine and maintain proper form during the exercise.
Overall, push-ups are a compound exercise that work multiple muscle groups simultaneously, making them an excellent exercise for building strength and improving overall fitness.
Push-ups can be incorporated into your workout in a variety of ways, depending on your fitness level and goals. Here are some suggestions:
- As a warm-up: Start your workout with a set of push-ups to warm up your upper body and activate the muscles you’ll be using during your workout.
- In a circuit: Include push-ups as part of a circuit training workout, where you perform a series of exercises back-to-back with little to no rest in between.
- As a standalone exercise: You can do push-ups as a standalone exercise, either for a specific number of reps or for a certain amount of time.
- With variations: Add variety to your push-up routine by incorporating different variations, such as incline push-ups, decline push-ups, diamond push-ups, or plyometric push-ups.
- Superset with other exercises: Pair push-ups with other exercises that work different muscle groups, such as squats or lunges, to create a full-body workout.
- With increasing difficulty: Challenge yourself by increasing the difficulty of your push-ups over time, such as by adding weight, decreasing the rest time between sets, or increasing the number of reps.
Remember to always maintain proper form during your push-ups to avoid injury and maximize the effectiveness of the exercise.