Three Workouts To Improve Your Push-Ups Fast
By admin
I have a challenge for you…
Set a timer for 60 seconds and see how many squats you can do.
Then, reset the timer and see how many push-ups you can do.
Now compare that number.
I’m going to guess the squats out number the push-ups pretty significantly. I’m also going to assume that for most of you, you were able to do the 60 seconds of squats without stopping. But with the push-ups there was a least 1 stop for a shake out.
Am I right?
It’s no secret that when it comes to strength, most women are stronger with their lower bodies than upper bodies. It’s what I see every single day. I know some ladies that can deadlift an insane amount, yet ask them to do a pull-up and they just hang there praying for an invisible force to help pull their chin over the bar.
But I’m a big believer is something…
What I mean is that just because most women aren’t strong with their upper bodies, doesn’t mean it’s okay to use that as an excuse to stay where you are and simply say, “ugh, I have no upper body strength!”
It is more than possible to complete 60 seconds of straight push-ups. It’s more than possible to do pull-ups. But you have to work at it.
Building Upper Body Strength
The push-up is that first step. Why? Why wouldn’t I recommend something like dumbbell rows, curls, presses, etc? Because of something I learned from Mike Boyle, one of my personal trainer heros, a long time ago…
If you can’t move your own body weight around, there is no reason to jumping into ADDING weights to your routine. Master the body weight skills and then you can up the antics with additional forces and stresses.
So that’s where my love of push-ups comes from. If you can’t do 10 big girl push-ups with arms at a 45-degree angle, then that’s where to start on your journey to building upper body strength.
If you can? Then work up to doing 60 seconds of push-ups straight!
If you can do that? Then add these push-up workouts into your training program to build push-up endurance and see how you can improve! Got 25 push-ups in the first time you did the 60 second test? Do these workouts for 3 weeks and do the test again.
It’s always fun to change things up and by focusing on a single move, it makes it fun. It allows you to keep your eyes on the prize.
Workouts For Push-Ups
Below are 3 workouts you can add to your current training program for the next 3 weeks. They take just 10 minutes or less and only need to be done 2-3 times per week.
If you’re a beginner and find that they are taking up more time, simply set a timer for 10 minutes and see how far you can get in that time. Then move on.
Because you’re focusing on trying to improve your push-up, I recommend doing these at the start of your workout as opposed to the end when your muscles are fatigued.
Week 1: The Wave
Week 2: Fierce
Week 3: On Fire
*If you are not able to do 5 “regular” push-ups, I suggest starting with my progression for mastering Big Girl Push-ups! Then once you’re ready, come back and do this 3 week program.
All of these are workouts based off longer ones I am creating for an upcoming 6-week session for Fit Womens Weekly! More details to come, be on the look out.
Inspired by my favorite shirt!
Definitely try and fit one of these in with your workout this week! And if you do, snap a pict and tag me in Instagram! I love hearing and seeing you guys kick butt!