From high school gyms to military fitness tests, the pushup is one of the most prevalent indicators of physical strength and ability. By practicing pushups, varying the position of your pushup and building strength in the muscles involved in the pushup motion, it's possible to increase the number of repetitions you can perform in one minute.
Step 1
Perform your pushups with the proper body position and technique. Position your hands directly beneath your shoulders and push through the outer portion of your palms for increased stability during the exercise. If your hands are too far above or below your shoulders, you won't be able to perform as many pushups.
Step 2
Practice performing pushups frequently to build strength and help your body adapt to the motion. The Citadel website suggests practicing pushups three to five times per week.
Step 3
Practice pushups with your feet elevated on a chair or step to increase the intensity of the exercise for improved strength. Perform some push-ups with your hands positioned closer together or farther apart to emphasize triceps and chest strength respectively. Adding variety to your pushups workout will keep your body adapting, making it easier to perform traditional pushups.
Step 4
Strengthen the muscles involved in the pushup, your triceps, shoulders and chest, with resistance training exercises. Try bench press exercises, triceps extensions, and using the overhead shoulder press.
Step 5
Perform your pushups as quickly as you can when you're being timed. The longer each repetition takes, the more time gravity has to tire out your muscles.
Tips and Warnings
- If you're training your chest, triceps and shoulders to increase your pushups performance, you should also train your biceps and back muscles to avoid creating a muscle imbalance. If you're not strong enough to perform a traditional pushup yet, try the exercise with your hands placed on the edge of a bench or counter top. Gradually shift your hands to lower surfaces as you become stronger until they're on the ground.
- Talk to your doctor before beginning any new exercise program.
