Pushup Workout And Pushup Training

A good pushup workout is pretty straightforward, but if you train right, it can be very effective in increasing your total pushup count.

There are a few pushup training methods you can use to get better at pushups and to increase your pushup count (how many pushups you can do in a row).

If you just did pushups everyday like mad, naturally you would get stronger and your rep max would increase. This is OK, however, a few subtle methods may work better and you may risk over training if you did it everyday.

One of the best ways to improve rep max in any exercise is to do multiple sets throughout the day. This is called Greasing the Groove. Each set should not be to failure. In addition, by spreading the sets out, you should have ample rest time between each set.

In this fashion, you should be able to do pushups almost everyday. Of course, you need to take at least one day off to rest each week.

My second tip is to use different pushups and just the standard pushup. Look here for a list of pushup exercises you can do. Also, I have a few sample workouts laid out below.

Last but not least, vary your workout intensity from day to day. Have light, medium , and heavy days. This is true for all exercises, not just pushups.

Pushup Workouts

These are an example of light, medium, and heavy workouts.

Light Workout

2 to 3 sets throughout the day. Use a mixture of Atlas pushups, diamond pushups, and hindu pushups. Only do about half of your max pushups for each set.

Medium Workout

4 or 5 sets throughout the day. Use a mixture of fingertip pushups, handshake pushups, and explosive atlas pushups. Do between 50%-60% of your max pushup reps for each set.

Heavy Workout

Do only 2 sets, one morning, one evening, but try to do 90% of your max pushup reps for each set. Use more intense exercises like handstand pushups, one-down-two-up's, clap pushups, and dive bombers.