I need a PROVEN pushup improvement routine

its a bodyweight thing, big muscled guys it is far more difficult for them to do push ups or chins.

Small guys with no training whatsoever I have seen do over 70 or 30 chins and they never ever trained before.

Its more to do with bodyweight imo

 

I agree with this. If you look at a lot of those "incredible feats" of strength performed by Chinese monks, a lot of them depend on having a low body weight.

Also consider the television show "Ninja Warrior." The contestants are light guys, probably around 125-150lbs.

Musclebound westerners are often outperformed by skinny Japanese because they weigh less.

Your weight creates an endurance ceiling--at that weight, 50 might be all your muscles can do.


I think a possibility would be to do a push-up on a scale to get an idea of how much weight you are pushing as if you were benching. Then, go to the gym and do reps on the bench with a greater weight than that and work your way up to 50 reps. Then see if you can do more regular push ups.

An easier thing to do would be to get a weighted vest or put some books/weights in a backpack and do push ups with that on.

 

^^ this. When I had weight training class in highschool we did the typical before and after tests with push ups, pull ups ect on the first and last days of class. I did like 25 or something pushups straight the first time and almost 50 the last day. Didnt do any inbetween but I was doing bench presses every week for the whole semester and from that alone I was able to do so many more pushups without tiring.

 

Visualise your shoulders doing a corscrew movement during the excercise. It helps.

Don't just keep your hands on the floor, actually grip the floor with your fingers.

You should be able to crank out a few extra reps.

 

keep doing push ups till you drop

 

How much time do you have between now and then



To train for your goal its best NOT to train like the test (aka doing pushups till you max out). Do a # of reps in 3 sets (aka.. say 25 pushups x 3 sets) 1-2 minute break at most. Start with a # that you can actually DO.

Increase the reps over time, as you get stronger. Sporadically test your total improvement in the two minute time limit.


Also during your training/if when your arms fail, switch to GIRL pushups to allow your arms to still get extra reps. This will increase the amount you can do faster. Work the muscles involved in other excercises helps tremendously certainly.


A variety of excercises will tremendously help if you stick to a consistent regime. Dips, pullups, decline pushups, bodyrow, chinups, pike pushups, hindus/divebombers


Also be concious of whether or not one side is significantly stronger then the other. If so then isolate the weak side and do excercises/ extra reps to allow it to catch up. One arm or side of the body failing first can certainly hinder your pushup count totals

 

No actually that's exactly how it happened. We had a contest at the beginning and I had not done a push up in years. Needless to say I blew everyone else away, including all of the military boys.

 

Its true what's already been said, the only way to get good at push ups is to do push ups..

Pyramids are a good way to improve, as is doing them against the clock, i.e, 1 min, then 30 secs, 15 secs etc... i do 90 in 1 min (proper press ups, my bro places his hand flat on the ground and my chest touches each time) and ive used these methds for years.

 

Fair play i stand corrected, still for me personally to get good at one exercise i would work on that one exercise. Maybe im just being backwards

 

Bollox. I've never seen or heard of anyone being able to do even 10 actual full chin-ups without any training whatsoever. Just because somebody is light doesn't mean they'll be able to lift themselves up easier as they have smaller muscles to begin with.

Everyone seems to be over-complicating this whole thing. If you want to become good at push-ups do push-ups often till you exceed your target.

 

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One thing that I did was to do a set of 10 pushups once an hour all day. It increased my pushups by alot in a short amount of time because my body got used to doing them all day long.

I believe that a regular push up is about 60% of your bodyweight. It still does not translate equally to a bench press because your body has to support itself while doing the push up so it engages more muslces than a bench press since your body is supported by the bench and the back and core don't need to stabilize you.

To train endurance, I used to alternate sets of doing 10 push ups and then immediately flip over and do 10 sit ups and then go down until you are only doing 1 pushup/sit up. That comes out to a set of 55 push ups and 55 sit ups. If you start at 15 reps and work down to 1 it comes out to be 120 pushups and sit ups.