10 Tips to Increase Your Pushups FAST, by Gravity Transformation - Fat Loss Experts on YouTube. 12 min 22 s.
- Video length
- 12 min 22 s
- Time to do it
- 20 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Start on all fours with your hands slightly rotated outward and set wider than shoulder width. This keeps your elbows from flaring too far out.
Brace your core so your spine stays neutral from head to heels. Do not let your hips sag or pike up.
Lower your chest until it is close to the floor, keeping elbows at about a 45 degree angle from your body. Press back up fully.
Test your current max in one clean set. Write the number down so you have a baseline to beat.
Train pushups three to four times a week. Do several sets at roughly half your max reps with short rests between them.
Add variety such as incline pushups on a bench or knee pushups on low-rep days. This builds strength without burning out.
Finish each session with one set to near failure, stopping when your form starts to break.
Retest your max every two weeks and add one or two reps to your working sets when the number goes up.
Tips and common mistakes
Slightly rotating your hands outward before you plant them naturally turns your elbows inward.
Do not train to total failure every day, since recovery is where the strength gain happens.
Keep your neck in line with your spine and look at a spot on the floor slightly ahead of your hands.
If your lower back aches, stop and check that your core is braced and hips are not sagging.
Questions
How many pushups should I be able to do?
There is no single target. Use your own baseline and aim to add a rep or two every couple of weeks with consistent practice.
Can I do pushups every day?
You can, but most people progress faster with three or four training days and rest days in between so the muscles recover.
What if I cannot do a full pushup yet?
Start with incline pushups on a bench or counter, or knee pushups, and lower the surface as you get stronger.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
