Content

• To step
• Method 1 of 3: Perform the push-up
• Method 2 of 3: Add resistance
• Method 3 of 3: Alternate your push-ups
• Tips

To get the most out of your push-ups, you will first need to make sure that you are doing them properly. Then do as many push-ups as you can handle without too much effort. Once your muscles are used to it, you can challenge yourself by doing more push-ups. This will allow you to build more muscles. You can further challenge yourself by adding weights and varying your push-ups.

To step

Method 1 of 3: Perform the push-up

1. Make sure your technique is correct. When performing the push-up, your lower back should be straight, that is, you should not arch or arch your back, and your feet should be shoulder-width apart. Your elbows should stay close to your body, that is, at an angle of 20 to 40 degrees to your abdomen. When lowering yourself, make sure your chest is as close to the floor as possible.
   • Tighten your stomach, legs and butt. This prevents your back from arching or sagging.
   • Don't let your hips sag to the floor. They should stay level with your shoulders.
2. Breathe correctly. When doing the push-up, make sure to inhale as you go down. Then exhale while pushing yourself up.
   • If you find it difficult to remember to breathe, count out loud while doing the push-ups. Talking will force you to breathe while doing the push-ups.
3. Start easy. Start with as many push-ups as you can easily handle. This is called a set. Then do two more sets. Make sure to rest 60 seconds (or more) between sets. Do this three to four times a week, or every other day, until you get used to it.
   • For example, if you can't do more than seven full push-ups, start with three sets of seven push-ups every other day until you get used to them.
4. Add more pushups to it. Once you can do your normal number of push-ups with relative ease, add three to five push-ups. Adding more push-ups will challenge your muscles and make you build more muscle mass.
   • For example, if you can easily do seven push-ups, add three push-ups. Then do three sets of 10 push-ups every other day to further develop your muscles.
5. Stick to your routine. Make sure to stick to your routine. If you're having a hard time keeping up with a routine, get a friend to join you. Alternatively, you can also hire a personal trainer to help you achieve your goal.
   • For example, if you've been doing push-ups three days a week, don't change your routine by suddenly reducing it to twice a week.
   • Depending on the intensity of your routine, you may start to see results within one to two months.

Method 2 of 3: Add resistance

1. Wear a vest with weights. Weighted vests are a great way to add resistance to your push-ups and develop your muscles. Put the weighted vest on as tight as you can without making it uncomfortable. This way you prevent the vest from sagging and hindering your movements. Do your normal number of push-ups.
   • You can buy weighted vests at the sporting goods store.
2. Use a weighted backpack. This is a great way to add resistance, and is an alternative to wearing a weighted vest. Fill a backpack with books, bags of rice, or other heavy objects until the weight of the backpack is equal to or less than 20% of your body weight. Do your normal number of push-ups.
   • For example, suppose you weigh 60 kilos, then your backpack may be a maximum of 12 kilos.
   • It is important to keep the weight within 20% of the body weight to avoid straining your spine, shoulders and elbows.
3. Ask a friend to put pressure on your back. While you are doing the normal push-ups, have someone else place a hand on your upper back. Ask to apply pressure to your back as you rise from the push-up.
   • Make sure your friend applies constant pressure with each push-up.

Method 3 of 3: Alternate your push-ups

1. Do oblique push-up. With this type of push-up you place your feet on an elevation. Start by raising your feet about 10-30 inches off the ground. Do a normal push-up.
   • Use a stack of books or some other kind of platform to place your feet on.
   • The higher you place your feet, the more difficult the push-up will become.
2. Do a one-leg push-up. Get into the normal push-up position. Make sure your back is straight, your feet shoulder-width apart, and your elbows are pressed against your sides. Then lift one of your legs and do a regular push-up.
   • Do a certain number of push-ups that you can handle. Then repeat the series of push-ups, lifting your other leg.
3. Try the diamond push-up. Place your hands on the floor under your chest. Press your thumbs and fingers together to form a diamond with your hands. Make sure your legs and back are straight. Do a normal push-up.
   • Diamond push-ups are great for training your triceps.
4. Try to push yourself up with one hand. For this push-up, place your feet wider than shoulder-width apart. Place one hand more towards the center of your chest. Place your other hand behind your back. Then you lower yourself and push yourself back up. Make sure your elbow stays close to your body during the push-up.
   • If one-handed push-ups are too difficult for you, train yourself by doing regular push-ups, but with your hands close together, like with the diamond. This will help you transition from the regular two-handed push-ups to the heavier one-handed push-ups.
5. Try a plyometric push-up. Get into the standard push-up position. Lower yourself to the floor as you would a regular push-up. When you come back up, do this as quickly and with as much force as you can until your hands are off the ground. Return to the starting position and repeat.
   • Challenge yourself by clapping your hands after pushing off.

Tips

• Make sure to drink enough water between sets.
• Do push-ups when you have nothing to do for a while; for example during TV commercials, before you take a shower or during your lunch break.