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Working Towards 100+ Pushups
Written by Robert C. Shouse and reprinted from misc.fitness.weights. Through multi-staged training with different types of pushups, one should be able to increase the number of pushups you can do significantly.
DISCLAIMER: Below are the things I have practiced and the results I've achieved. The same results/effects will not necessarily be achieved by anyone practicing the same way. No physical responsibility is assumed for anyone attempting this routine.
From past experience with martial arts one way to increase the amount of push-ups you can do is by doing partials while alternating with different types of push-ups. This routine assumes that you are able to do 30 complete push-ups with out resting. By partials I mean restricting the range of motion to just under 1/2 of a complete rep. Always touch the floor with your chest (when possible) and come up almost half-way then back down. A sample routine would look like this:
- Week 1 & 2: Every other day
- POSITION #1
Triangle push-ups (you should touch your thumbs to your xiphoid process (lightly!) when trying to touch your chest to the ground)- 5 partials
- 5 complete
- 7 partials
- 7 complete
- rest 90 seconds
- POSITION #2
Move hands to shoulder length apart (the tips of your fingers should be aligned with the tops of your sholders)- 5 partials
- 5 complete
- 7 partials
- 7 complete
- rest 90 seconds
- POSITION #3
Move your hands out until, during mid rep, your upper arms will be perpendicular to your forearms. The hands should remain in the same position relative to the shoulders (ie move them "out" in a straight line)- 5 partials
- 5 complete
- 7 partials
- 7 complete
- POSITION #1
- Week 3: 2 days on, 1 off; 2 on, 1 off; 1 on
- POSITION #1
- Until failure
- POSITION #1
- Week 4 & 5: 1 on, 2 off; 2 on, 1 off; 1 on, 2 off; 1 on, 2 off; 1 on, 1 off
- POSITION #1
- 7 partials
- 7 complete
- 12 partials
- 12 complete
- rest 120 seconds
- POSITION #2
- 7 partials
- 7 complete
- 12 partials
- 12 complete
- rest 120 seconds
- POSITION #3
- 7 partials
- 7 complete
- 12 partials
- 12 complete
- POSITION #1
- Week 6: 2 on, 1 off; 2 on, 1 off; 1 on
- POSITION #1
- Until failure
- rest 240 seconds
- POSITION #2
- Until failure
- POSITION #1
- Week 7 & 8: 1 off, 1 on; 2 off, 1 on; 1 off, 1 on; 2 off, 2 on; 1 off, 1 on; 1 off
- POSITION #1
- 15 partials
- 15 complete
- rest 90 seconds
- 40 complete
- rest 240 seconds
- POSITION #2
- 15 partials
- 15 complete
- rest 90 seconds
- 40 complete
- rest 240 seconds
- POSITION #3
- 15 partials
- 15 complete
- rest 90 seconds
- 40 complete
- rest 240 seconds
- POSITION #1
- Week 9: 2 on, 1 off; 2 on, 1 off; 1 on
- POSITION #1
- Until failure
- rest 240 seconds
- POSITION #2
- Until failure
- rest 240 seconds
- POSITION #3
- Until failure
- rest 240 seconds
- POSITION #1
- Week 10: 1 off, 1 on; 2 off, 1 on; 1 off, 1 on
- POSITION #2
- 100 complete
- POSITION #2
- Maintenance: Twice a week
- POSITION #2
- 100 complete
- POSITION #2
Reader's Comments:
Please leave your comments or suggestions below!Are they these:
https://www.youtube.com/watch?v=ZBpS8U-Ggjk
You take a rest break where specified. So like the first week you would do 5 partials to 5 complete to 7 partials to 7 complete. You then rest 90 seconds. That was one set. Then you move onto position 2 after 90 seconds.
You'll arrive at your personal style after trying different techniques in different training programs. Your personal physiology (length of arms, muscle type, body weight) will partially determine which methods will work well for you.
- FRH
When I started, I did 30 full push ups, at position #2.
Hope I get to 50+ :D
I usually struggle at weeks 7/8, finding myself unable to complete the last 40 reps in each position. After unsuccessfully completing these weeks, I dial back the clock to week 4 and go from there. Every time I've returned to weeks 7/8 the second time around, I breeze through it.
I've used this program (with the above adjustment) successfully 3 times to get to 100 consecutive pushups in less than 3 months - and now I'm doing it again.
I started preparing for a PT test and decided to come up with a plan that would take less then 5 minutes a day and still improve my workout. When i started i was only able to do 55 pushup in two minutes my workout consited of
Monday
Muscle Failer
Wensday
Muscle Failer
Friday
Muscle Falier
each day i would attempt to increase my max by at least 1 pushup. I actually was able to increase my max by more on most sets. After four weeks of doing this i was able to do 100 pushups and 90 in two minutes. One thing i also did was when i felt i could no longer do a pushup i would bow my back and strech my chest for a few seconds then straiten back up and push out some more. I did this till i could no longer do any more pushups. This program worked for me and is still working for me. I managed to actually get up to 110 pushups and 100 pushups in two minutes. As fare as building muscle doing pushups will mainly substain your current muscle mass and actually tone them up. it is not good for building muscle. However I did see one comment about weighted pushups that would do just that. If you are looking to build muscle mass just get a good bench press and weight. ensure the bench allows for encline and decline and stock up on weights for it. Its also good to get a few dumbells. As fare as a workout plan there are hudreds of difrent plans. Some may or may not work for you. Everyone is diffrent and just because one plan works for one person dose not mean it will work for you. I would recomend finding a genirc plan and molding it to fit your needs.
Rule of thumb
Large muscles groups should only be worked no more then once every two days.
Small muscle groups such as abs, calvs and forearms can be worked every day however, would recomend not working them more then 4 days a week and having a day off in the middle. To build endurence and tone do alot of reps and low weight. To build Strenghth and Mass do low reps and alot of weight.
This is my programme, if your looking for steady, progressive stregnth gains then do this programme.
Note- My programme does build super strength but the method stated on this site is alot more effective, mine is purely to get lean and improve reps.
I am 14 years old so you b*****ds who think you are too young to exercise get off your arse and work! If it helps think of girls ;-) It helped me!
thanks
are you supposed to do sets of 3 for each position? or do u just do each position and you're done for the day?