Pushups are a basic upper body exercise that challenges your strength and muscular endurance. To get to the point where you can hammer out a high number of reps, you must condition all the different muscles used in the movement. One weak link can prevent you from reaching your full potential. Pushups work your chest, shoulders and triceps primarily, but other stabilizing muscles are also involved.
Step 1
Assume the pushup position and lower yourself down with your arms at 90 degrees. Hold yourself in this position as long as possible to improve your shoulder endurance.
Step 2
Assume the plank position with your body straight on your toes and resting on your forearms. Hold the plank for as long as possible to improve core endurance. Perform a side plank on your elbow and the side of your foot with your body stiff to work the oblique muscles.
Step 3
Perform pushups with a weight plate on your back, a partner supplying resistance or a resistance band wrapped around your back to increase strength in all the pushup muscles. Place your feet on a bench or chair if you don’t have any means of adding weight.
Step 4
Perform the bench press to help strengthen your chest and triceps, which are the main muscles used in the pushup. Do sets of 12 to 15 repetitions to enhance your muscular endurance.
Step 5
Practice pushups 3 to 5 times per week, using proper form so your muscles won’t tire prematurely. Keep your shoulders over your hands and a straight line from your shoulders to your ankles. Look down at the floor and keep your head in line with the rest of your body.
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