White suggests breaking these numbers down into anywhere from 2 to 4 sets of push-ups. And, yes, you should struggle on the last few reps. White underscores the fact that when determining your baseline — i. This can also be accomplished by progressing from easier versions of the push-up, like modified ones on your knees, to more advanced and difficult versions, like clap or explosive push-ups. Incline push-ups work the same muscles in a way similar to the traditional move, but require placing your hands on an elevated surface, which makes them easier.
Start at a higher altitude for easier versions and move your hands closer to the ground as your strength increases. Do all reps, then repeat on the other side. How to: Wrap a resistance band around wrists, and get into a high plank position. Maintaining a strong core, bring right hand a couple inches forward, touch the ground, then bring it back to start. Repeat on the left side.
How to: Get into a high plank position, with shoulders stacked over wrists. Put knees on the ground, if you prefer. Lift right hand, and lower down onto right forearm. Then repeat on the other side. Reverse the movement and return to start. How to: Get on hands and knees, with shoulders stacked over wrists. Hold a mini band anchored to an object to your right in your right hand. Pull the band taut as you lift knees off the floor and hover them for a few seconds. How to: Begin in a high plank position, then walk hands a couple inches forward.
From here, bend elbows and lower down until forearms touch the ground. Pause, then press back up to start. For more workout plans, visit WomensHealthMag. Don't worry about arbitrary goals like touching your chest to the ground with every repetition; going too low during push-ups places your shoulders in a very unstable position. Instead, stick to a pain-free range of motion and aim for smooth, controlled movement with every repetition.
Start gradually, and, as your body adapts to the stress you're putting on it, add extra sets to get faster results.
According to a study published in the July issue of the Journal of Sports Sciences , a higher weekly volume of sets means more results.
Do your push-ups and other strength-training exercises at least twice a week. Three times a week is fine too. However, don't fall into the trap of thinking that more is always better: Your muscles get bigger and stronger in the time between workouts, not during the workouts themselves, so you should give each muscle group at least one full rest day before you work it again.
If you can already do a lot of push-ups with good form, consider wearing a weight vest to add extra intensity, or using an elastic resistance band looped around your shoulders, then pinned tightly under your hands, to create extra resistance.
If you have someone to help you, you can even try doing push-ups with a weight plate on your back — but this approach isn't for everybody. Finally, a driven mentality is very helpful for getting a ripped body — but make sure you don't drive yourself to the point of overtraining.
It's worth repeating: Working to the point of injury or overtraining won't help your results — it'll only delay them. Fitness Workouts Chest Exercises. Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy.
Bailey is also an Anatomy and Physiology professor. Lisa Maloney, CPT. Right in your inbox. View more newsletters on our Subscriptions page. Here is a workout I like to do to check progress, or lack thereof, in a variety of running styles and benchmark distances.
It is possible to get through your training program with running only a few days a week, but your risk future injury.
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Push-up Push Workout. Related Video:. All rights reserved. This material may not be published, broadcast, rewritten or redistributed. You May Also Like.
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