Use Pre-fatigue and harder angles.

The goal of pre-fatigue and steeper angles is to make an exercise feels harder than it normally would.

You can use various techniques to do so and/or combine them all together.

Here is a great example to how do that with pushups and make 10 reps feel like 50.

1. Use a decline setting: this makes it harder than a classic push up. Use a box, chair, couch, anything works

2. Stay at the bottom in an isometric hold for 10 seconds

3. Lean forward into a pseudo push up hold

4. Perform 10 “halfer push ups”(repetitions where you only perform the bottom half portion of the push up, from the chest to ground to parallel)

5. Perform 10 clean full range of motion push ups

Watch my last set here!

Nicolas

PS: Train with me here!

Frequently Asked Questions

1. What are the two main techniques used to make push-ups feel significantly harder? The two main techniques used are to employ Pre-fatigue and use harder angles (steeper angles).

2. What is the goal of combining pre-fatigue and steeper angles in push-up training? The goal is to make the exercise feel harder than it normally would, for example, making 10 reps feel like 50.

3. What specific angle modification can I use to immediately make a push-up more challenging than the classic version? I can use a decline setting, which makes the push-up harder than a classic push-up. I can use a box, chair, or couch for this modification.

4. What pre-fatigue technique is used at the beginning of the advanced push-up sequence? The pre-fatigue technique used is an isometric hold at the bottom of the movement for 10 seconds.

5. What is a "halfer push up," and what portion of the movement does it focus on? A "halfer push up" is a repetition where I only perform the bottom half portion of the push-up, going from the chest near the ground to the arms being parallel.

6. What is the final step in the advanced push-up sequence after the pre-fatigue techniques are complete? The final step is to perform 10 clean full range of motion push ups.