How To Do More Push Ups?

Today, we're going to address an exercise that everyone practices: push-ups. 

I see a lot of people doing them wrong. Proper form and strength are essential for mastering this basic movement.

So, I want to share four exercises that will help you build the necessary strength and improve your push-up technique. 

Let's dive in:

•  Knee Push-Ups: Knee push-ups are a fundamental exercise that can help you build the required strength for full push-ups. Start in a plank position, then lower yourself down onto your knees and push back up. The focus here is on the negative portion of the movement, which will strengthen your triceps and chest. Work on controlling the descent and using your knees to assist you back up.
•  Knee Push-Ups with Paused Reps: If you're still struggling with proper form even with knee push-ups, this exercise is for you. Perform knee push-ups as before, but this time, add a pause at the bottom and in the middle of the movement. Pause, then push back up to the top. This technique, known as pause reps, is an efficient way to build strength. Remember to breathe throughout the exercise.
•  Shrug Push-Ups: The shrug push-up focuses on activating and mobilizing your shoulder blades. Start in a plank position, then actively squeeze your shoulder blade together while keeping your arms straight then spread them out again. This exercise improves shoulder flexibility and mobility, which is essential for proper push-up form. Visualize the movement and aim for full range of motion.
•  Plyo Push-Ups: Plyo push-ups involve using more leg power and momentum to reduce the load on your upper body. Begin with a wider foot stance than normal, about shoulder-width apart. Lower yourself down in the push up as you also bring your glutes to your heels (as if you were doing a horizontal squat) with control, then use your legs to generate power and push yourself back up. This exercise helps you develop the pushing motion and can improve your overall push-up strength over time.

Go for 10-20 reps of each push ups and repeat for 3-5 sets.

Before we wrap it up, I want to mention that all these exercises, along with many others, are included in my programs at OnlineCalisthenics.com.

The level zero and level one programs are designed to help you progress and master push-ups. With workout programs, instructional videos, and more, our memberships provide comprehensive content to support your fitness journey from beginner to pro. 

You can start for just one dollar and experience the benefits firsthand. Give it a try and see the progress you can make!

Frequently Asked Questions

1. What is the primary purpose of Knee Push-Ups? Knee push-ups are a fundamental exercise used to $\mathbf{build}\mathbf{the}\mathbf{required}\mathbf{strength}\mathbf{for}\mathbf{full}\mathbf{push}-\mathbf{ups}$. The focus should be on the $\mathbf{negative}\mathbf{portion}\mathbf{of}\mathbf{the}\mathbf{movement}$ to strengthen the $\mathbf{triceps}\mathbf{and}\mathbf{chest}$.

2. How are Knee Push-Ups with Paused Reps performed, and why are they effective? You perform knee push-ups but $\mathbf{add}\mathbf{a}\mathbf{pause}\mathbf{at}\mathbf{the}\mathbf{bottom}\mathbf{and}\mathbf{in}\mathbf{the}\mathbf{middle}$ of the movement before pushing back up. This technique ($\mathbf{pause}\mathbf{reps}$) is an $\mathbf{efficient}\mathbf{way}\mathbf{to}\mathbf{build}\mathbf{strength}$.

3. What is the main focus of Shrug Push-Ups, and how are they performed? The focus is on $\mathbf{activating}\mathbf{and}\mathbf{mobilizing}\mathbf{your}\mathbf{shoulder}\mathbf{blades}$. They are performed by actively $\mathbf{squeezing}\mathbf{your}\mathbf{shoulder}\mathbf{blades}\mathbf{together}$ in a plank position while $\mathbf{keeping}\mathbf{your}\mathbf{arms}\mathbf{straight}$, and then $\mathbf{spreading}\mathbf{them}\mathbf{out}\mathbf{again}$.

4. What benefit do Shrug Push-Ups provide for overall push-up technique? This exercise $\mathbf{improves}\mathbf{shoulder}\mathbf{flexibility}\mathbf{and}\mathbf{mobility}$, which is $\mathbf{essential}\mathbf{for}\mathbf{proper}\mathbf{push}-\mathbf{up}\mathbf{form}$.

5. How are Plyo Push-Ups performed, and what is their function? Plyo push-ups use a $\mathbf{wider}\mathbf{foot}\mathbf{stance}$. As you lower down, you $\mathbf{bring}\mathbf{your}\mathbf{glutes}\mathbf{to}\mathbf{your}\mathbf{heels}$ (like a horizontal squat), and then $\mathbf{use}\mathbf{your}\mathbf{legs}\mathbf{to}\mathbf{generate}\mathbf{power}\mathbf{and}\mathbf{push}\mathbf{yourself}\mathbf{back}\mathbf{up}$. Their function is to $\mathbf{reduce}\mathbf{the}\mathbf{load}\mathbf{on}\mathbf{the}\mathbf{upper}\mathbf{body}$ and $\mathbf{develop}\mathbf{the}\mathbf{pushing}\mathbf{motion}$.

6. What is the recommended volume for these push-up variations? Go for $10-20\mathbf{repetitions}$ of each push-up variation and $\mathbf{repeat}\mathbf{for}3-5\mathbf{sets}$.