Whether you’re a beginner trying to get your first rep or you already have a few reps under your belt but are looking to increase reps, these methods are the best way to improve your push ups.
TALL PLANK ISOMETRIC - Builds a base level of pushing strength and core control. 3-4 sets x 45-60 seconds.
INCLINE PUSH UPS - Best as a secondary exercise for beginners who can't get a lot of push up volume. The higher the hands are the easier the movement is. The goal is to lower the height of the hands over time. 3-4 sets x 8-10 controlled reps.
NEGATIVE PUSH UPS - Most beginners will be able to start off here. Use the knees to remove the positive portion of the push up. If you are trying to get your first rep start here. 3-4 sets x 4-6 reps with a 3-5 second negative (lowering).
WEIGHTED NEGATIVE PUSH UPS - Best way to break through any plateaus. If you’re stuck at 3-6 reps and cant seem to add any this is the way to go. 3-4 sets x 3-5 reps with a 3-5 second negative.
WEIGHTED PUSH UPS - if you can do 8-10 regular pull ups or more this is the best way to progress. 5 sets x 5 controlled reps.