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The Best Ways to Increase Pushup Reps

by
author image Beth Rifkin
Based in San Francisco, Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis," "American Fitness" and others. She holds a Bachelor of Business Administration from Temple University.
The Best Ways to Increase Pushup Reps
A man is doing push ups with his feet elevated. Photo Credit DusanManic/iStock/Getty Images

Pushups are a compound move that uses your body weight as resistance to strengthen your shoulders, back, chest, arms and core. Once you have mastered proper pushup form, increasing the number of reps per set requires cross training with resistance exercises, and also performing alternative variations of pushups.

Strength Training

Isolating each muscle group utilized during pushups and targeting them with resistance moves can help improve pushup strength. Perform bench presses to strengthen your chest, rows for your back, shoulder presses for the shoulders and rotating planks for your arms and core. Include a variety of resistance methods, such as barbells, dumbbells, kettlebells, cable pulleys and resistance bands. Aim to fatigue after eight to 12 repetitions in each set. Complete three or four sets of each exercise.

Pushup Variations

Changing your hand or foot position during pushups can help to maximize muscle development. Slightly widening your hands or feet can work the muscles from an alternative angle. Elevating your feet by placing them on a bench or lifting one foot off of the floor can pose a greater challenge for your core and shoulders. Drop your knees to the floor to squeeze out two to three more reps after fatiguing in the traditional stance.

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Considerations

Include pushups in your training program two to three days per week. Consult with your physician before starting a new training program.

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References

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