Push-ups are a great bodyweight exercise that can help to build strength and endurance in your upper body, core, and even your legs. However, if you've hit a plateau and are struggling to increase your push-up reps, there are several techniques and tips you can use to make progress. Here's what you need to know:
Start with the right form: Proper form is key to getting the most out of your push-ups and avoiding injury. Start by getting into a plank position with your hands shoulder-width apart and your feet together. Keep your core engaged, your elbows tucked in, and lower your body towards the ground until your chest almost touches the floor. Push back up to the starting position and repeat.
Do push-up variations: There are several push-up variations you can do to challenge your muscles and increase your reps. Try incline push-ups by placing your hands on an elevated surface like a bench or step. Or, try decline push-ups by placing your feet on an elevated surface and your hands on the ground.
Use tempo training: Tempo training involves slowing down the lowering portion of your push-up and then exploding back up to the starting position. This can help to build strength and endurance in your muscles.
Incorporate other exercises: Incorporating other exercises that target the same muscles as push-ups, such as bench press or chest flys, can help to build strength and improve your push-up reps.
Increase frequency and volume: Finally, increasing the frequency and volume of your push-ups can help to build endurance and increase your reps over time. Try doing push-ups more frequently throughout the week and increasing the number of sets and reps you do each time.
By following these tips and techniques, you can increase your push-up reps and build strength and endurance in your upper body, core, and legs. Remember to always prioritize proper form and listen to your body to avoid injury.
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