Posted on Jul 2, 2018
What is the best workout split if I want to do more pushups?
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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
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
Weightlifting
Powerlifting
ROTC
Physical Training
Posted >1 y ago
Responses: 18
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4
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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.
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SGT (Join to see)
Thanks for the mention. Joe Collins , much of the advice you've received should help you greatly. I'll add what I haven't seen mentioned:
1. Focus on the lats - pullups and rows of different grips and variations - to work biceps, forarms, and rear/mid delts for muscle symmetry. You body will stop improving your chest or become injured easily if antagonist muscles aren't up to par.
2. Twice a week (I'm ignoring Army PT) is all that's needed to continue progression in an exercise. Doing pushups to failure daily to "grease the groove", though maybe good for some, can cause joint deterioration done wrongly.
3. Focus on joint heath now. I was lucky to know about glucosamine and chondrotin as a teen but fish oil is a great supplement for any active person.
4. More directly to your question about the split - I can't answer that for you without digging into your personal schedule, nutrition, and other health and fitness goals. I prefer:
Push / Pull / Legs / Push / Pull / Off / Off
Push & Pull / Off / Legs & Core / Off / Push & Pull / Off / Off
But this goes back to #2.
5. Shameless plug - try multiple ways of breaking plateaus - iso moves, negatives, half-reps, etc..
https://golivelively.com/2017/06/12/fitnessplateaus/
Best of luck.
1. Focus on the lats - pullups and rows of different grips and variations - to work biceps, forarms, and rear/mid delts for muscle symmetry. You body will stop improving your chest or become injured easily if antagonist muscles aren't up to par.
2. Twice a week (I'm ignoring Army PT) is all that's needed to continue progression in an exercise. Doing pushups to failure daily to "grease the groove", though maybe good for some, can cause joint deterioration done wrongly.
3. Focus on joint heath now. I was lucky to know about glucosamine and chondrotin as a teen but fish oil is a great supplement for any active person.
4. More directly to your question about the split - I can't answer that for you without digging into your personal schedule, nutrition, and other health and fitness goals. I prefer:
Push / Pull / Legs / Push / Pull / Off / Off
Push & Pull / Off / Legs & Core / Off / Push & Pull / Off / Off
But this goes back to #2.
5. Shameless plug - try multiple ways of breaking plateaus - iso moves, negatives, half-reps, etc..
https://golivelively.com/2017/06/12/fitnessplateaus/
Best of luck.
11 Ways to Break Fitness Plateaus | Jt Spratley - Go Live Lively
Sometimes, you get in a rut with your Gym Flow progress where yourprogression with a fitness goal has stalled. Here are 11 ideas to consider for your next
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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.
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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.
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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.
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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.
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.
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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
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.
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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.
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.
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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.
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.
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