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Old 09-18-2007, 08:50 PM   #1
Mike Groth
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Increasing pushup #'s

After doing Cindy today and Angie last week that my pushups SUCK. Im a 27 yom 6'4'', 235lbs and I only did 10 rounds of Cindy today mostly because I was hitting failure at 5 pushups when I was into my later rounds. I had no problem what so ever doing the pullups and the squats I was able to do at a steady pace. What sort of GTG work would you guys suggest for pushups? Is there a good program for increasing pushup numbers? Should I start doing the pushups in the warmup with weight on my back?

Any help would be appreciated. I hate being held back in a work out by being grossly deficient in just one area.

Thanks
Mike
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Old 09-18-2007, 11:55 PM   #2
Steven Low
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Re: Increasing pushup #'s

6-10 times spaced out throughout the day (spaced out = at least an hour) do 75% of your max.

2 week cycle. 6-7 days a week. retest your max and apply again if necessary.
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Old 09-19-2007, 08:59 AM   #3
Brandon Oto
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Re: Increasing pushup #'s

Hey Mike, I'm about to GTG on pushups too. Let's do it
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Old 09-19-2007, 09:07 AM   #4
Brent Lucas
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Re: Increasing pushup #'s

Quote:
Originally Posted by Steven Low View Post
6-10 times spaced out throughout the day (spaced out = at least an hour) do 75% of your max.

2 week cycle. 6-7 days a week. retest your max and apply again if necessary.

Dead on. I did it this way to get my numbers op for PT testing and it worked like a dream. I was doing 300-500 a day, and I went from a max of 35 (strict form) to 50+.

EDIT* I'm the same size as you but a bit older (35)
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Old 09-19-2007, 12:09 PM   #5
Jahmaal Sawyer
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Re: Increasing pushup #'s

This is something that helped me when I first went into the military. I went in at 5'9" and about 170. I was pretty skinny but not really strong. To meet the APFT stardards (Army Physical Fitness Test) I had to get my pushups up to 56 in two minutes. Not really a difficult task unless you sucked at PU's like I did lol. So to train myself, I did my max pushups without taking a break and then stopped. I didn't allow myself to do anymore than that. I wrote that number down, and then the next night I did that number of PU's and added one. I continued to do that for two weeks until I added 14 more pushups to my max. It was rocket science, but it was an easy tool and it helped me out a lot. Hope this helps...
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Old 09-19-2007, 02:36 PM   #6
Leonid Soubbotine
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Re: Increasing pushup #'s

Recon Ron pullup program works very well. Just switch "pullup" to "pushup" and voila!

Link to CF message board so it's pretty safe )
http://board.crossfit.com/showthread.php?t=2633&page=1 (WFS)

If you need further steps - here (WFS)
http://webpages.charter.net/bert/reconron.html
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Old 09-19-2007, 06:34 PM   #7
Mike Groth
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Re: Increasing pushup #'s

Im going to follow your advice Steven and I will figure out what my max PU # is tonight when I get home from work and I will begin my first 2 week cycle tomorrow.

I will keep you guys posted. Brandon let me know how your #'s increase as well.
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Old 09-20-2007, 09:00 AM   #8
Derek Heinonen
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Re: Increasing pushup #'s

http://forums.menshealth.com/groupee...21/m/612106525 (W/F S)

Pavel's Push program.

Another link to it if the first is too long or you have an aversion to that forum: http://www.geocities.com/dirtyley/dagm100.htm (W/F S)
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Old 09-20-2007, 12:02 PM   #9
Brandon Oto
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Re: Increasing pushup #'s

Max set today: 32. Could I have done more, yes, could I have done less (if I didn't do little microrests at the top position), yes. Seems like a reasonable middle-of-the-road.

Will decide on the exact protocol I'm using and start it tomorrow.
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Old 09-20-2007, 08:38 PM   #10
Bill Russell
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Re: Increasing pushup #'s

Get your feet elevated up on a bench or bed and touch your nose to the floor on every rep.

If you have rings, use them for pushups and work the full range/depth. It will really help increase your standard pushup numbers. When I first got my rings, I could do 50+ pushups with my feet up on a bar stool. When I did ring pushups the first time I failed after 5. Yes 5! That's how much harder they are at first. After doing a lot of GTG pushups mixing it up with elevated feet and using the rings I've up my regular pushup max to 70+ and 30+ on rings. 5'10" 178lb. 46 y/o.
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