I need a PROVEN pushup improvement routine

Dont take this the wrong way mate, but i would imagine the best way to train to do push ups is to do push ups. Put the 2mins on the clock and knock out as many as you can like you will have to in your evaluation. Like anything you will improve.

 

google "evil russian push up programme"

 

I do this from time to time:

Do 10 press ups, get up walk and down, drop down do 9 press ups, get up walk up and down, drop down, do 8 repeat down to 1 press up then do the same back up to 10 press ups.

 

i agree. to improve at a chosen discipline, actually do that discipline.

 

50 is quite a lot anyway.

I can't really get past 50 either.

 

well especially when its one exercise, you are only gunna get good at situps by doing them your only gunna get good at chin ups by doing them. Push ups same as any exercises.

Your meant to use the individual exercises in different ways to get good at something more complex ie boxing , being aso you cant just spar non stop every day

 

People will ***** for this, but improving my one rep max on bench helped more than anything. I could bust out 100+ at the fire academy when I was hitting 350+. Now I'm down to 315 for a few and doing about 80-90. I don't think it's just a coincidence.

 

Im sure its not coincidence makes sense that that would work. I just meant to get good at one specific exercise then just do that exercise. But yeh im sure benching would help i guess its similar muscles. But i imagine you were doing push ups as well. I take it you didnt just bench loads then find you one day you could do loads of push ups all of a sudden?

 

Yeh bro i do 100 a day 7 days a week , used to only be able to do 50 and once upon a time i used to do 25 and i was stuffed. What im saying is the only way to do more is to push past that threshold bit by bit and it will get easier.

You want to get better at push ups do more push ups! Im sure there are various exercises that would contribute to helping your goal. But i would imagine generally the way to getter better at push ups is to do more push ups

Sorry if you wanted a magic fix mate i dont know of one.

 

This is a guide to take you up to 100 a day

http://www.impulseadventure.com/weights/100push.html

Its suppose to work quite well too..

 

grease the groove (research it on google) - not only will it help your maximum pushup, but it will also get you used to doing pushups all day long; something that MIGHT come in handy when you join the military. You should also do the program with pullups. You would do both exercises monday-saturday (no other upper body push/pull exercises though and make sure it's NEVER to failure as the article requests). This will ensure that you ace the pushup portion for the test (pullups are to be used as a proper antagonist exercise and you'll have to do them anyway). Run every odd or even day for just a little over 2 miles to increase your running ability. Perform 3X2-minute situp tests alternated with a light non-weighted lower back exercise on the opposite day of your running (so if you run on even days, perform this workout on odd days). A routine similar to this should be your main focus since you need to be excelling at the four specific exercises when you're in the military (pushups, pullups, situps, running). Stick to the basics, adding in more exercises will just lead to overtraining and it'll stray you away from your main goal. My 2 cents.

 

If you do this protocol you will have done 110 press ups. It can be done 20, 19, 18........1,2,3...18,19,20 for 220.

This protocol can be done on 1 day and on the next day the target specific protocol can be done.

 

I've reached over 100.

My routine consisted of doing different types of pushups, triangle(make triangle shape with both ur hands so their touching), normal press up and wide press ups. If your training to do 50, do something like 30, 30, 30 then up it by 1 number every day. Then end of the week max out, meaning try doing normal pushups to your max...then repeat.