What is the best workout split if I want to do more pushups?

Joe Collins — Mon, 02 Jul 2018 18:01:00 -0400

I’m an Army rotc student 2nd year. We have pt Monday thr Thursday. I do a 6 day upper lower split and have got much stronger. I want to stay strong at bench, overhead press, squat and deadlift but also want to up my pushups. I currently can do 64 push-ups in 2 mins and bench 275lbs and squat is 385 . I’m 6’2 190lbs Would this be to much for an upper day.
M-U
T-L
W-U
T-L
F-U
S-L
S-off

average upper day- 6 week program
200 push-ups (add 50 push-ups per week)
50 pull ups
6x3 pause bench
5x8 overhead press
Superset face pull with cable Row
Sit ups
Leg raises

Question- change program or keep.. ——would it improve pushups

Response by WO1 Private RallyPoint Member made Jul 2 at 2018 6:09 PM

WO1 Private RallyPoint Member — Mon, 02 Jul 2018 18:09:41 -0400

Not sure about the regime, but I have found that tightening my back allows me to rely more on the muscle of my back for stopping my descent. This allows me to preserve my chest for the pushup part.

Response by SFC Stephen King made Jul 2 at 2018 6:11 PM

SFC Stephen King — Mon, 02 Jul 2018 18:11:50 -0400

Joe Collins great question. To build pushups do pushup. The fact that you are doing compound exercises will build your pushups as well. Try doing pushups between sets.

Response by LTC Private RallyPoint Member made Jul 2 at 2018 6:12 PM

LTC Private RallyPoint Member — Mon, 02 Jul 2018 18:12:15 -0400

What about your running routine? Are you able to run a 12-minute 2-mile? It's only supposed to be 13 minutes for the youngest two categories but back in the day prior to 1999, you used to have to run an 11:54 or 12:18 depending on your age group. What about long slow distance mixed up with a speedplay or fartlek routine and then actually run the 2-mile for time on the track which is actually harder than running it on an open course. When I was younger, that's what I would do I would do push-ups sit-ups then a 2-mile run. I would have a little cool down and drive to the gym and do my pull ups, my bar dips and my bench press. I would alternate on different days. I am 55 years old now and a little bit out of shape but I recently did a 274 points on my APFT. A year ago I was able to do 66 pushups, 56 sit-ups and run my 2 Mile in just under 15 minutes. For an old man like me that's 298 points. You should be able to do 80 push-ups, 80 sit-ups and run a 13-minute 2-mile to Max your PT. Do your best at getting over excellent in all three events. I wasn't the sharpest Junior officer when I was in the National Guard at age 34 but being a 300 PT score person opened up a lot of doors. Keep up the good work!

Response by Joe Collins made Jul 2 at 2018 6:14 PM

Joe Collins — Mon, 02 Jul 2018 18:14:57 -0400

Currently my 2 mile is 13:01.. trying to get it up though.

Response by SGT Private RallyPoint Member made Jul 2 at 2018 6:16 PM

SGT Private RallyPoint Member — Mon, 02 Jul 2018 18:16:14 -0400

Don’t overthink this. If you want to do more pushups, practice doing more pushups.

You’re at 64 pushups in 2 minutes. Set a goal to be at 80 6 weeks from now. Every morning when you roll out of bed, do two minutes of pushups. Don’t count the reps, just push for two minutes.
At work, every hour, on the hour, do 20 push-ups. Mix it up, wide arm, close arm, regular. Every night before bed, do 30 seconds of pushups. Don’t count the reps, just push. After 2 weeks, at work, increase to 25 pushups. After 4 weeks, increase to 30 pushups. In week 6, increase to 35 pushups.

At the end of week six, take two or three days off from push ups. And then do a timed 2 minute. I’m willing to bet you’ll be at 80. And then set a new goal and repeat the process.

Response by SSG Private RallyPoint Member made Jul 2 at 2018 6:58 PM

SSG Private RallyPoint Member — Mon, 02 Jul 2018 18:58:18 -0400

Also pay attention to the type of pushup you are doing. Wide arm push ups will focus more on the chest muscles. Cobra push ups focus more on the shoulders. Normal push ups depend more on your arms. And there are still many more variations of pushups you can do with varying results.

Response by SSG Jose M. Hernandezsanchez made Jul 2 at 2018 7:16 PM

SSG Jose M. Hernandezsanchez — Mon, 02 Jul 2018 19:16:54 -0400

I ran into a chest workout routine a long time ago pretty much designed by a bodybuilder named Ronnie Coleman. It's all superset based which is more for endurance.

Response by Cpl Mark A. Morris made Jul 2 at 2018 7:39 PM

Cpl Mark A. Morris — Mon, 02 Jul 2018 19:39:14 -0400

You stats show you are in great strength and health.
Some days are better than others. If you get any stronger you might not fit in your uniform.
Don't neglect your run.

Response by CPT Aaron Kletzing made Jul 2 at 2018 8:10 PM

CPT Aaron Kletzing — Mon, 02 Jul 2018 20:10:13 -0400

Try doing pushup pyramids. The best way to get better at pushups is to do a ton of pushups.

Response by CPT Aaron Kletzing made Jul 2 at 2018 8:11 PM

CPT Aaron Kletzing — Mon, 02 Jul 2018 20:11:03 -0400

SGT Private RallyPoint Member can also add good advice on all this. I think he works out a ton.

Response by CSM Charles Hayden made Jul 2 at 2018 9:18 PM

CSM Charles Hayden — Mon, 02 Jul 2018 21:18:44 -0400

Joe Collins Get in - stay in sufficient condition to pass any PT test you might be subject to.

My delicate old shoulders say: “do not
over-do executing or demonstrating the ‘DROP’ command”.

Response by 1SG Private RallyPoint Member made Jul 3 at 2018 3:57 AM

1SG Private RallyPoint Member — Tue, 03 Jul 2018 03:57:56 -0400

I think you need to work in some core workouts. A strong core will lead to more efficient use of muscles involved in both push-ups and sit-ups. In turn, you should be able to increase both.

Response by SFC Private RallyPoint Member made Jul 3 at 2018 11:26 AM

SFC Private RallyPoint Member — Tue, 03 Jul 2018 11:26:08 -0400

Hunt the good stuff, lets reword " I want to do better at pushups, but I font actually want to do pushups"

Response by SSG Private RallyPoint Member made Jul 3 at 2018 12:42 PM

SSG Private RallyPoint Member — Tue, 03 Jul 2018 12:42:25 -0400

Bench press works. I tried different things with my Soldiers when I was the Remedial PT NCO. One thing that was most effective was getting the Soldier to do push-ups with a 45lb plate on his back.

Response by SPC Private RallyPoint Member made Jul 3 at 2018 4:24 PM

SPC Private RallyPoint Member — Tue, 03 Jul 2018 16:24:46 -0400

I’m Currently 6’0” 160lbs and I do over 100+ push-ups and sit-ups in 2 minutes plus my 2 mile is in the 12 minutes . What I suggested you to do is when ever you get to basic training and a Drill Sergeant Drops You DONT CHEAT ! Do every single pushup until you can any longer at the end of the day getting Drop is equal to more exercise which is better for you !!

Response by CW3 Matt K. made Jul 4 at 2018 8:19 PM

CW3 Matt K. — Wed, 04 Jul 2018 20:19:28 -0400

It's a test, so study for that test, or in this case work those muscle groups that you will in the test. I came up with a technique that allowed me to get up to 84 in 2. I only did that 1x to see what I could do.

I kept the technique and did the max after that. I used the technique plus speed.

I'm short & squat so my technique worked for me. I needed to save some energy for the 2-mile, so that's why I did not go over the max since the 2-mile max time was tough for me.

Here's the technique I used: hands just under shoulders/squared off as you will. I kept my elbows tucked for efficiency; this was the key for me. I looked at the ground, not up so as to keep the straight line from feet/legs/back/neck & head. Once you start, don't try to go all the way down, that will happen because of the force of movement. Start up just before you hit the ground with your chest. Don't bounce off the ground but let your flexed arms start pushing you back up. It will take a bit to get used to doing it that way.

After 50, I rested for 2 seconds then did the remainder.

It worked for me and I hope some of this helps.

Response by A1C Ian Williams made May 10 at 2019 12:42 PM

A1C Ian Williams — Fri, 10 May 2019 12:42:52 -0400

Excellent question, first start at the basics, sleep, food, and fitness. Secondary, perfect your @Joe collins
posture and work on controlling your propioception planks
Isometric exercises will remove your psychological reflex distraction from the fact that you will always support your own bodyweight. Third, work on doing pushups in perfect form in small sets scattered throughout the day. Bored? Do some push ups. Four, set a max then exceed it slightly. Fifth, increase the maximum. Sixth, Help someone else do the same. More important than maintaining your fitness is the ability to inspire others.

Response by SPC David S. made Aug 13 at 2019 1:08 PM

SPC David S. — Tue, 13 Aug 2019 13:08:00 -0400

Its not a gym activity but sprints will do wonders for push-ups as well sit-ups and your run. Sprints are great for improving your core.

https://breakingmuscle.com/fitness/how-to-sprint-your-way-to-a-6-pack

How to Sprint Your Way to a 6-Pack

There are so many abdominal workouts out there, but few of these will give you the same overall results that sprinting does. Here's how sprinting works your abs, and how to sprint properly.