Include variety in your push movements. It will help you stay motivated and interested when you have variety.
You can vary;
A) Speed (tempo) of push ups from very slow to explosive movementsUse a full range of motion (hand release push ups) to standard range of motion.
B) Different hand positions (wide, shoulder width, narrow)
C) Different wrist positions (standard, using a push up bar or suspension strap)
D) Use bodyweight push ups or gym equipment / resistance bands.
E) Add planks and plank variations to your push up routine.
If you only do push ups without doing any types of pulling movements, this may lead to injury.
Train for pulling movements in the opposite direction (of a push up) to avoid muscle imbalances.
Use a resistance band or weights (kettlebell / dumbbell) for pulling movements.
I've seen many people get injured from muscle imbalances after doing only pushing movements without doing any pulling movements.
Vary the volume for recovery. If you feel tired or need a little more rest from your workout from the previous day, do a light workout or 1 or 2 easy sets to recover faster when you introduce more blood flow into your muscles.
Once your body is warmed up after a few sets of push ups, hold a good stretch for 16 to 20 seconds. This may help increase your 1 minute maximum push ups in the medium term. Not stretching can lead to stagnation so don't forget to stretch.
You can perform push ups without any equipmentYou can use push ups bars or a suspension strap (aka TRX) to increase comfort in doing push ups due to the wrist position.
Choose a level that best describes you for exercise ideas.
Level 1 - Aiming to move closer to a passing score
Level 2 - Aiming to pass or pass with incentive
Level 3 - Aim to get maximum IPPT score in a category
IPPT READY by Terence Choo
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