Push-ups are one of the most commonly performed physical fitness exercises and are used by elite athletes, fitness enthusiasts, the military and schoolkids alike. Push-ups develop your triceps at the back of your upper arm, your chest muscles and your shoulders and can be used to increase your muscular endurance, your strength or your muscle power depending on the type of push-up you perform. There are a number of ways you can increase your push-up strength.
Step 1
Elevate your feet. Place your feet on a raised surface such as an exercise bench or chair. This places more weight on your hands and makes push-ups more challenging. The higher you raise your feet, the harder push-ups will be and the more strength you will gain.
Step 2
Hold a resistance band behind your back. Placing a resistance band behind your back will increase the difficulty of push-ups. The band should lie across your upper back and beneath your arms. Increase the strength of the resistance band to make push-ups more challenging.
Step 3
Use push-up stands. Performing push-ups using push-up stands increases the depth of your push-ups and therefore the difficulty. Lower your chest below the level of your hands to increase the range of movement at your shoulders. If you do not have push-up stands, you can place your hands on piles of thick books or bricks.
Step 4
Wear a weighted vest. Performing push-ups while wearing a weighted vest will place a significant overload on your arms, chest and shoulders, which will lead to an increase in strength. Start off by loading your vest with about five percent of your body weight and increase as you get stronger. If you do not have a weighted vest, you can achieve the same benefits by wearing a back pack loaded with books.
Step 5
Perform plyometric push-ups. Plyometric push-ups, also called clapping push-ups, will develop your push-up power. Plyometric push-ups are similar to regular push-ups, except you use your arms to push you off of the ground explosively and while in the air, you clap your hands.
Tips and Warnings
- When performing push-ups, keep your abs tight and do not allow your lower back to sag. This can lead to injury.
- Performing too many push-ups or doing them too often may lead to shoulder problems, especially if you are using the more advanced versions of the exercises. Make sure you strengthen your upper back muscles to balance the muscles that are worked in the push-up. This will reduce the likelihood of developing a muscle imbalance between the front and rear of your upper body.
Things You'll Need
- Exercise bench
- Resistance bands
- Push up stands
- Weighted vest
- Back pack
- Books
References
- "The Power of Pushups: Over 50 Types of Pushups for Developing Strength and Endurance"; Rodney C. Womack III; 2009
- "You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women"; Mark Lauren; 2010
- "The 100 Best Stretch Tube Exercises"; Ted Gambordella; 30, 2008
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