How Do You Improve on Standard Push-Ups?


Quick Answer

An individual can improve on standard push-ups by using proper form, increasing resistance and training consistently. Varying the workout, and allowing time for muscles to rest and recover also help.

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Full Answer

Using proper form is essential to improve on standard push-ups. An individual should set the hands slightly wider than shoulder-width apart, with the feet in a position that feels right and is comfortable. With the arms straight, butt clenched, and abdominal muscles braced, he should steadily lower himself until the elbows are at a 90 degree angle. Using upper body strength to re-straighten the arms, he should return to the starting position, keeping the neck in line with the spine, using the appropriate muscles to initiate movement, and moving the body a unified manner.

Increasing resistance helps an individual to improve on standard push-ups. The extra resistance overloads the muscles, which allows the muscle fibers to grow bigger and stronger. Those who typically perform push-ups on their toes can perform a set with elevated feet by placing the toes on a step or platform.

For an individual to improve, he must be consistent with standard push-up training. Performing three to six sets of muscle-fatiguing push-ups, three to five times each week and varying the workout by incorporating additional strength-building exercises such as bench presses and triceps dips increases strength. An individual should rest for a full day between intense standard push-up training. This allows the muscles to recover and grow stronger.

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