Just because regular pushups became too easy for you doesn’t mean you should throw away one of the easiest, most effective upper body exercises to do. Here’s how to make pushups harder.
While they don’t look as impressive as multiple repetitions of heavy bench presses, pushups can test your ability to create strength in your upper body while maintaining a rigid and tight core. The push-up is a compound exercise at its core (no pun intended) and it stimulates the development of your triceps, pecs, deltoids, lats, and even the finger-like serratus anterior.
However, if you find yourself doing 50 or more repetitions at once, it is a good idea to increase the level of difficulty by using one or more of the methods outlined below in order to continue to take advantage of this excellent exercise.
This is the easiest way to make the pushups harder. All you have to do is increase your Destiny on a stable flat surface (like a bench or box) behind you and do push-ups as you normally would. The new angle your body makes with the floor mimics the angle it would have on an incline bench press. This will shift the stress primarily to the upper chest muscles and will require more engagement from the delts.
The higher you lift your feet, the more difficult the push-up becomes. If you want to keep your core engaged, take one foot off the box.
Use it as a finisher
Let’s say your record is 100 pushups at a time. That would be pretty impressive. But could you do the same number at the end of a strenuous 20-set chest workout? Doubtful. You shouldn’t either. Just do as many as you can as a final exercise on a chest day instead of doing more isolation exercises. By targeting your triceps and delts with push-ups, you will achieve a greater breakdown of muscle tissue in these muscle groups and burn more calories.
Try to finish a chest day with 100-150 pushups, this time in as short a time as possible, and take a break if necessary.
In combination with cardio
Another way to make this upper body exercise more challenging is to hit it after a sprint, a long jog, between rounds with heavy bags, or doing anything other than pushups. You can think of this method as a kind of pre-exhaustion technique where you first exhaust the body with some sort of cardio-based activity before doing pushups. You can start with a clearly defined goal – say 100 reps – and run half a mile every time you make a mistake. If you have to run three times or less, increase the rep goal in increments of 25.
To make things fun, you can combine the pushups with other movements that are unrelated to each other, such as walking. B. Farmer’s carriers, kettlebell swings or body weight squats.
With resistance and explosive technology
If you think any ironless exercise is useless, why not just add weight when doing pushups? How do you ask The easiest way to achieve this is to use a weight vest. There are types of vests with small packages that allow you to add small weights that allow you to easily adjust the total weight. That way, you can move forward in small increments of weight. If somehow this isn’t an option for you, consider doing plyometric pushups instead. Try 5 sets of 5 reps with a one-minute break between sets.
You can also increase the level of difficulty by doing box-jump push-ups: jump with your hands as you push-up onto two low boxes just beyond your shoulder width and then “jump” back up the floor between the boxes.
One arm pushups
If you still feel that this exercise is nothing more, wait until you try the one-arm push-up. It is highly doubtful that you can do even one rep, as it is a very advanced push-up variation. It’s less about strength and more about body awareness and finding balance. It is one of those exercises that shows the true superiority of pushups. There are many different opinions about how to progress with this exercise, but a good place to start is by leaning against a wall and pushing away with one arm by your side.
As you get stronger, move your feet away from the wall. If you find this easy to do, try the edge of a chair or couch that is attached to the wall. Then you will find something even lower. Finally, you can do full repetitions with one arm on the floor.
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