Increase your Push Ups | 3 Easy Tips

are you struggling to increase your

push-ups then you're at the right

channel the push-up is the best

bodyweight exercise to build strength

and bigger chest shoulder and triceps

muscles

next to that it is the foundation of all

push-related exercises in calisthenics

such as the handstand push-up and the

planche however it can be quite

difficult to increase your reps in the

push-up especially when you hit a

certain plateau of 10-15 push-ups my

experience with the push-up is quite

extreme in the past i've joined several

push-up competitions and took home a

trophy after doing 110 push-ups in a row

so to help you to increase your push-ups

as well i will show you three easy tips

to get the most out of this movement but

before we get into these tips let us

know your max push-ups so we get an idea

of your current level and make sure to

watch the video till the end for our

weekly giveaway

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a good push-up starts with a strong

starting position one of the most common

issues when doing multiple push-ups is

lack of core and scapular strength at

the end of your last reps you will

probably notice that your core is

collapsing and that your shoulders are

sinking in so how to fix this a good way

is to work on your push-up position

which is basically a straight arm plank

start on hands and knees and make sure

that you protract your scapula which

causes a rounded upper back this way you

make sure your shoulders are in a good

starting position and won't sink in

during the exercise from here stand on

your toes while getting in a small pike

position

now squeeze your glutes together and

push your hips forward

now you're in the right starting

position now try to hold the standing

position as long as you can aim for one

to two minutes when you can hold for two

minutes you can use weights to get even

stronger in this position

make sure to place the weight on your

lower back to work your core strength

most optimally

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another great way to increase your

push-ups are weighted push-ups this

might sound quite unexpected especially

if you're only able to perform to 10

reps

but this is actually a very effective

way to get stronger in your push ups by

adding more weight than your own body

weight your body will adapt to this

heavier body weight and therefore

increases muscle and strength which

ultimately makes the bodyweight push-up

a lot easier when looking at strength

training rules you should aim for one to

five reps with an intensity of 80 to 90

percent of your one rep max this

training principle also applies to body

weight training so when starting with

weighted push-ups pick a weight that

enables you to perform a minimum of

three reps but a maximum of six reps

once you can do three sets for five

repetitions move on to a heavier weight

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the last step is to use the grease in

the groove training method with this

training method you're basically

training a skill which is in this case

the push-up multiple times per day the

aim is to improve neuromuscular

connection because the more often you

practice a certain movement the more

efficient your body gets in the

execution of the movement with this

training method the intensity is low at

50 percent of your max effort and the

training volume is very high for example

twice the amount of your max reps per

day so for example when you're currently

able to perform 10 push-ups your goal is

to perform 20 push-ups throughout the

day in 4 sets so for example 5 push-ups

in the morning 5 push-ups at lunch time

5 push-ups in the afternoon and 5

push-ups before bedtime

i've done this a lot in the past up to a

point where i was doing 50 push-ups per

set with a total volume of 200 push-ups

per day next to increasing reps the

grease in the groove method is a good

way to focus on perfectioning form and

execution as we know practice doesn't

make perfect but perfect practice makes

perfect so therefore when training the

exercise on such a low intensity is the

perfect opportunity to work on perfect

form so you will basically program the

movement into your neuromuscular system

so you will never let form get affected

by fatigue or failure

so these were the three things that i

did a lot to get to 100 plus push-ups

and i would recommend you to use these

same methods that i did

i really hope that you enjoyed this

video and that these three tips will

help you to increase your push-ups so as

you know we are doing weekly giveaways

on this channel of course we want to

help you out with your push-ups so

that's why this week we give away one

set of our optimal grip parallettes

these parallettes are made with a

slightly thicker grip than usual which

makes a world of a difference in

stability and injury prevention next to

that they come with four strong rubbers

so they don't slip away and stick to the

ground in any situation so how to win

these like this video subscribe to our

channel and comment within the first 24

hours the winner will be announced in

the next video so make sure to be

subscribed so you don't miss out last

video we gave away our full journey

workout plan and the winning comment

will appear right here so congrats

so guys thanks for watching and if

you're new to calisthenics make sure to

download our free beginner workouts and

ebooks to get you started in a safe and

effective way and let us know in the

comments what type of videos you want to

see next peace out guys

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