any advice to help increase amount of press ups

#1
i have recently started to train again and need some advice on increasing my pressup ability and speed at doing them.

i guess the only real way of doing more is just to get on an push them out but does anyone have a routine which helps build up muscle stamina and strenght etc

is it best to push out as many as possible then rest of a few sets of low reps?
 
#3
Have a look here and scroll down to Getting started on your push up program.
 
#5
SONOFHOMER said:
Thanks for the advice will crack on with these for now what other exercises are good for press ups?
Anything which targets pectorals (chest muscles), triceps (back of the upper arm) and deltoids (shoulder muscles).

For example:

Chest press, tricep dips, seated row, dumbbell flys, etc.
There literally is hundreds of exercises and variations that you could do.

However, a lot of people say that the best thing to improve press-ups is, press-ups (unfortunately).

Acclimatising your body to an exercise will make you better at it. A personal favourite that I recommend to people is to do the maximum number you can first thing in the morning, for example 40 consecutive.
Then, every chance you get during your working day, just do ten percent of your maximum, in this example, 4. You'll notice results after a few days, when your maximum number starts to increase. However, you will notice a slight decline in the first week, due to muscle fatigue.

Best of luck!

-Tango
 
#6
I used to do about 15 every time I was waiting for the kettle to boil. Be surprised how many you do in a day that way.
 
#7
Look at the topic on tabatta, found good results with that. I would explain it......but you didn't bother looking up the other 100 topics on this subject......so i won't bother searching it up for you xx
 
#8
Another way is to bash out tens or twelves while resting for a short time between, or combining with other exercises like sit-ups.
Or take dog out or go for a run and every few minutes drop down and bash out 12/15/20 depending on you.
That can be effective, the dog walk is good if you do sit-ups as well -a bit every five minutes and in an hour you will feel it.
That said you need to practice doing the maximum as well.
 
#9
Mark out 100 metres, run there jog back do 15 press-ups , repeat and do 15 sit-ups, repeat and do 15 burpees and carry on for as long as you can. That's best for me, I do that once a week as part of my weekly phys and once you've done it a few times it becomes remarkably easy to do for about an hour or so and you'll end up doing hundreds of each exercise in one session.

Do that once or twice a week as well as a few different distance runs and you're laughing mate.

Doing the maximum to fail never seems to work as well as doing small reps, I find that when I do lots of small reps I get a much better score on a PFT, and I can concentrate on quality, handy for those moments when you get a cnut of a PTI that makes you hold the press-up in the down and the halfway down position.
 
#10
The only way to get better at Press Ups is by doing Press Ups... the more the merrier, I was once sad enough to do 1,000 of the things during a stag shift up in Scotland, it wasn't gate guard but a kind of watch for whoever had booked out and had come back in, while we stayed at a T.A. Camp whilst working on a range... for a T.A. Platz it was well comfy, but then again anywhere would be compared to the normal Regimental H blocks we had back at camp...
 
#11
Day 1, do 1 Press up, that's right, just one!
Day 2, do 2 press up, that's right, just two!
Day 3, do 3 press ups, that's right, just three!
......
......
......
......
Day 365, you can do 365 PRESS UPS!!!


After all, you're only doing one more each day than you did the day before! :)
 
#12
cuckingfunt said:
Day 1, do 1 Press up, that's right, just one!
Day 2, do 2 press up, that's right, just two!
Day 3, do 3 press ups, that's right, just three!
......
......
......
......
Day 365, you can do 365 PRESS UPS!!!


After all, you're only doing one more each day than you did the day before! :)
Reminds me of: "Milo of Crotona was one of the greatest athletes of antiquity, winning the wrestling title in the ancient Greek Olympiad six times.

It was said that he built his great strength by carrying a newborn calf on his back each day. As the calf grew larger, so did Milo's Strength. After many days of this, Milo was able to carry a full grown bull on his shoulders -- and thus progressive resistance exercise was born."

edited to add: From here
 
#15
J_E_P said:
Look at the topic on tabatta, found good results with that. I would explain it......but you didn't bother looking up the other 100 topics on this subject......so i won't bother searching it up for you xx
Tabata. 4 minutes of intensive work. 2x 2 min sessions with 30 secs rest between. The results do happen, if you don't die of heart failure first.
 
#16
To increase the amount of press ups just apply this simple rule.

When you have finished your set and are about to stand up, don't! Stay in the press up position and do some more.
 
#17
PartTimePongo said:
J_E_P said:
Look at the topic on tabatta, found good results with that. I would explain it......but you didn't bother looking up the other 100 topics on this subject......so i won't bother searching it up for you xx
Tabata. 4 minutes of intensive work. 2x 2 min sessions with 30 secs rest between. The results do happen, if you don't die of heart failure first.

I'm not sure if you were advising two different types of intervals there?

Tabata is 8 reps of 20 seconds work, 10 seconds rest.


Also, I'm sure it works for local muscle endurance exercises but it was really designed for aerobic events.
 
#18
ABSTRACT

Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.

Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.

Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.

This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD). Second, to quantify the effect of high-intensity intermittent training on energy release, seven subjects performed an intermittent training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.
The thing that made it stand out was its ability to to improve both aerobic endurance and anaerobic endurance.
To do Tabata you need to run very ,very hard and you do it for 20 seconds then rest for ten. You repeat this eight times. The Olympic athletes who did this were wiped out by the penultimate rep. So if you are doing this and finding it a breeze you are not WORKING HARD ENOUGH!
It is more effective than conventional interval training for improving aerobic and anaerobic endurance. I am a bit sceptical about doing press ups to the Tabata protocol because well how do you maintain form while pushing your HR to 90%+ and prevent momentum from creeping in?
Use Tabata for what it was intended , CV improvement.
 
#19
Agreed you do start to lose form within about 3minutes to be honest, however even then you'd think doing something like knee assisted press-ups you'd still be working the same areas under high intensity?

Anyway what you have said suggests tabatta can increase both anaerobic and aerobic capacity......so why at the end does it just say to use it on the CV front? Or is that just in respect to press ups?
 
#20
I think the protocol works for just about any exercise as it is essentially just an interval program. From experience of doing it, it's the way that the heart, lungs and muscles are all screaming that really shows the intensity.

Maybe I can't do enough press-ups to be able to make it work but I simply can't see how you can get the correct amount of intensity by doing any local muscle endurance exercise.

But, of course, it would lead to an improvement in performance of the exercise simply as you are putting maximum effort into doing them.

I think I'm just being pedantic but to be TRUE Tabata, I think you really need the level of intensity that sprinting, cycling, rowing etc. can give you. The study proves that it's the intensity of the exercise that is most important.
 

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