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Four ways to improve your push ups

Apr 2, 2017

Push ups is a great way to improve your upper body strength and increase your muscles size. However, there are a few things you need to think about when you are doing push ups to avoid serious injuries and to make really effective push ups.

Improve your core strength

Planks are a good exercise to improve your core strength, endurance and stability. When you have a good core, your ability of doing push up will improve since a good core stabilizes your body as you move. It will also help in avoiding lower back sagging, and have a stricter shoulder joint movement. If you are doing push ups with odd angles or positions it might lead injurie, so do not neglect your core.

Try to include planking in your training routine one to two days a week for three to four sets of maximum hold.

Train consistently

To improve your push ups you should practise doing them three to five times a week. You can do three to four sets of 15 reps each. As you are getting stronger, you can increase the repetitions or adding extra sets to your routine. Pick three days in the week where you consistently practice your push ups and keep increasing the frequency to challenge yourself.

Use proper form

No matter if you are a beginner or a veteran a good proper form is important to get the most benefit out of any exercise, this is true also for push ups. Ask your training partner to monitor your push ups and to pay attention to your form as you are doing them. If you train at home or alone, you can always can record your push ups with your mobile phone and watch it later.

Make sure you move as one unified unit using the right muscles to initiate your movement. Keep your hand shoulder-width apart. Lower down your chest by bending your elbow until your chest almost touch the ground, and use your upper body strength to push up and straighten your arms.


As we all know, muscles need time to recover, repair and get stronger. The best resting time is 24 to 48 hours after an intense push ups practice. During the resting time, you can always do cardiovascular exercises such as running, or you can do some lower body workout.

By getting proper rest, good form and the right intensity you will improve your push ups in no time.


  1. Ginie AB

    May i share coach?

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