Pushups are a common exercise performed in school gym class, military, law enforcement and different methods of combat training. Pushups add functional strength to your upper body, and you don't need any special equipment or much space to do them. Many different organizations and clubs have some version of a pushup test to help determine your upper body fitness level. Performing special exercises and training techniques can help you improve your pushup score.
Step 1
Increase the resistance of your pushups to make regular pushups easier to perform. Place a weight on your back, such as weight plates or a partner pushing down, or elevate your feet so they are higher than your body.
Step 2
Practice different types of pushups to strengthen all of your pushup muscles from different angles. Move your hands wide apart, place them close together like a diamond, position each one on a basketball or do plyometyric pushups and jump up off the floor with each one.
Step 3
Balance the muscles of your upper body by working on opposing muscle groups. Perform a pulling motion such as chin-ups or rows periodically to create the balance.
Step 4
Practice doing your pushup sets quickly with good form to benefit from momentum and avoid fatiguing your muscles sooner. Place your hands just a little wider than your shoulders to help distribute your weight evenly. Too narrow will stress your triceps and too wide will stress your chest.
Step 5
Perform a set of pushups to failure, meaning you can't do any more reps. Pay attention and notice which part of your upper body gives out first, so you can take the time to strengthen that area. It will usually be your abdominals, chest or triceps.
Tips and Warnings
- Practice your pushup training three to five times per week to give your muscles some time to recover and strengthen.
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