The Best Ways to Increase Push-Up Reps

Push-ups are great all-around exercises; they work almost every muscle in your body, especially the upper body muscles. The best part about push-ups is that no fancy equipment is needed and they work many muscles at one time. Instead of doing chest flies (for pectorals), skullcrushers (for triceps), and ab crunches, you can do push-ups and work all those muscles at the same time.

Testing Your Capabilities

• Complete as many push-ups as you can without stopping. Once you determine the maximum amount of push ups you are able to do, you can create a workout routine to help you increase the number of repetitions. If you can't do more than five proper push-ups, try doing them on your knees at first.

Weight Training For Push-Ups

• The goal of your workout is to increase the number of push-ups you are able to do, so you should not be lifting very heavy weights. To do bench presses to increase your push-up repetitions, lift a light enough weight to allow you to complete at least 20 reps. Bench presses are also very useful for people who can't do more than five push-ups because the weight can be adjusted to suit your abilities. Other exercises like chest flies and dips that strengthen the muscles used in push-ups should also be done with many repetitions at moderate weight.

Workout Intensity

• Let's say that your push up record is 30. In your workouts, do 20 to 25 repetitions each set. Do at least five sets with breaks that do not exceed two minutes. If you take long breaks, your muscles do not gain as much endurance because they have time to replenish all the energy that was lost. The point of the workout is to increase your muscles' efficiency and keep them from tiring out quickly. That is also the reason you should not max out (do 30 repetitions) every set; you will not be able to keep up the number of reps for five sets.

  By the end of your sets, you should be feeling somewhat tired; if you do not feel fatigued, then you are not effectively working out your muscles. By the end of your workout, you should have a small burning sensation---this is a sign that you accomplished a proper push-up workout.