Push Up Workout | Improving Your Push-Ups

Push Up Workout
Improving Your Push Ups

A good push up workout is hard to find. I've seen workouts telling you to do hundreds and hundreds of push ups per day.

That may be great for some of you who can already do 50 push ups with no rest. For the ones who have trouble doing 50, what are you supposed to do? Let's find out...

Why are you looking for a push-up workout? Do you need to take a maximum push-up test for school? Are you trying to pass a police test? Or are you trying to pass a physical fitness test for the military?

I have a very simple solution for you today! I know the absolute best way to increase the number of push-ups you can do.

The Push-Up Workout
from Weight Lifting Complete

The push up workout schedule you will be following has you working out 3 times per week. See the schedule below:

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Workout A	Rest	Workout B	Rest	Workout C	Rest	Rest

Pushup Workout Schedule

Each of the 3 workouts above are going to be different. You've got to do the workouts as scheduled! Here they are...

Workout A

This workout is going to mimic the push up test you have to pass. If you have 1 attempt to do the most push ups, do that for this workout. If you have 2 minutes to do the maximum number of push ups, do that for this workout. Do the push-up test you must complete for this workout!

Ensure that you record the number of push-ups you do this workout and every workout. You'll see your numbers increasing each week, and this will motivate you to keep going!

Workout B

I want you to do 10 sets of push up during this workout, but these are going to be low intensity sets. Rest 1 minute between sets. But here's the key to this workout...

When the rep speed begins to slow down, I want you to stop the set. I do not want you going to failure. As soon as you start to slow down during a set, stop! Keep track of the number you get each week. This number will improve each week.

Workout C

This push-up workout is really going to increase your strength and get you ready for your next workout test in Workout A. This one is going to be the toughest, and I want you to go all out during this workout. You've got to really push yourself here!

You will be doing 5 total sets here, but there's a trick to doing this test. I want you to do your first set to complete failure (until you can't do another rep). Stand up and take 10 deep breaths while you shake out your arms. The deep breaths are very important. Get as much air as you can.

As soon as you take your 10 deep breaths, drop down and once again do as many push ups as possible. Then, stand up again and take 10 deep breaths. Repeat this process for 5 total sets. Record the total number of reps!

The free push up workout above will help you to quickly increase the total number of push ups you can do in a single attempt for your push up test. Every Monday, you will have a chance to pass your test again!

If you have a choice for when to take your test, do not take it until you are passing your test easily during Workout A. Always give yourself 2 to 3 days of full rest before taking your test. Workout A is always on Monday so that you have 2 full days of rest before that workout.

This helps you mimic your actual test and gives you a huge mental advantage. Your test will be easy to pass because you've been regularly passing it during your Monday workout. It's simply another workout!

You Passed Your Push Up Test!
Congratulations!

Follow the push-up schedule given for as long as you need. Do your workouts consistently. Never skip one. Work hard and follow the directions. You will pass your test! Good luck from Weight Lifting Complete.