GYM

New Week Workout Plan for Push Up Strength and Power

Catherine F. Wagner 

How many push-ups can you do? 20 or 30? 50? More? Maybe you are one of those unhappy souls who can only relate to five representatives with a questionable way.

Say the word “exercise” and bending will inevitably be considered a choice movement. For decades, and possibly centuries, men have given special importance to the push-up as a real test of strength, not to mention courage. How easy can that be than to just drop to the ground and start pumping?

How many push-ups can you do? 20 or 30? 50? More? Maybe you are one of those unhappy souls who can only relate to five representatives with a questionable way.

Say the word “exercise” and bending will inevitably be considered a choice movement. For decades, and possibly centuries, men have given special importance to the push-up as a real test of strength, not to mention courage. How easy can that be than to just drop to the ground and start pumping?


Despite all this, push-ups have evolved over the years, both inside and outside gyms. The military and other services have used them as an integral part of fitness testing, but they’ve all but disappeared off the radar for building muscle.

Whether you’re a functional fitness enthusiast, an old-school hardcore guru, or just want to incorporate this classic move into your current program, push-ups are a powerful addition to any workout plan.

Given the benefits ranging from optimizing local muscular endurance to increasing overall endurance, core strength and stability, it makes no sense not to include this exercise.

Because the fitness pendulum swung in favor of weight training, you may want to improve your bending skills. Pull-UPS, inclines, squats, control requirements, as well as a muscle gun and squat squats, pumps test strength and stability for real and attest to the body’s control.

Increasing the number of repetitions, strength and muscular endurance should be a priority for a self-weight training program and a big part of any strength training.

8 Weeks of thrust

Here, an eight-week program is guaranteed to increase your cravings. Following a serious dietary program will ensure that you make progress in performing this classic but effective muscle-building exercise.

During the running time of this program, reduce the intensity of push-ups and flights. When looking at the bench press and other complex movements, you may have to take a back seat for a while. In addition, flights tend to put a lot of pressure on the shoulder joints, so now they need to be suspended.

Because the strength and stability of the abdominals are important factors when doing a push-up, be sure to pay close attention to your abdomen. If you have weakness in this area, it tends to bend at the waist.

Throughout the program, make sure to perform each exercise in the proper form and technique. The arms are slightly wider than the shoulders, lower until the chest touches the floor and then Lift, keeping the spine straight and the body tense.


Weeks 1 and 2

The first step is to conduct a short preliminary test. Perform as many push-ups as possible in good shape without stopping during the movement. Save your results.

This will be your reference point. If you have recently trained your rib cage, shoulders or triceps, make sure that your previous exercises are performed at a sufficient distance from each other so that you are fresh enough and can squeeze the most out.

To start your program, choose a large number of push-ups as your goal. Start with about four times the maximum number of your previous tests. For example, if you have reached 20 repetitions, your new goal would be 80. Now you will perform as many sets as necessary to achieve a total of 80 repetitions.You can reach 20 on the first approach, 15 on the second, 12 on the third, and so on until you reach the overall goal.

In the first week, take a minute break between sets. In the second week, reduce your rest time to 30 seconds. In addition, work to reduce the total amount of exercise you need to achieve your result.

Perform this exercise at least twice a week.

If you want to add an assistant workout, be sure to include Bench presses, Firm grip bench presses, shoulder presses, front lifts and squats. But remember, don’t overdo it.

Weeks 3 and 4

Now perform a few repetitions with a reduced rest. Over the next two weeks, you will increase the frequency, the total number of repetitions and keep the holidays to a minimum. They will effectively improve your overall muscular endurance.

Increase its frequency to three times a week. Now you should get used to exercising more than once a week, so don’t worry that your strength training will interfere with your pushing program.
Increase the total number of your representatives to about 150% of your original goal. In the above example, your new total number of repetitions should be 120. this may seem like an exaggerated figure, but it is enough to make as many Series as necessary to achieve this new goal.
The rest should be 30 seconds or less. Your goal should be to reduce the gap between sets so that you can do more reps per set.
Strictly observe the form and technique.


Weeks 5 and 6

In the next two weeks, you will increase your repetition frequency again and reduce your rest time. Because you are likely to move to a high rep range, you can also start with some alternative positions and arm angles.

Increase the frequency to four times a week.

Reduce the rest time between sets by 15 seconds.

Increase the total number of repetitions by 50% of their original number. In the example above, it would be 160.

Experiment with different arrangements of the hands and the bending angles of the elbows: narrow, wide, elbows out, elbows at the sides, etc.

It can’t be overstated: keep your shape under control. Now is not the time to rush with reps and Sets to get more reps.

Weeks 7 and 8

The last two weeks will be, to put it mildly, difficult, especially if you regularly exercise with weights. Increase the frequency and the total number of repetitions again, reducing the rest time. Add some new stimulating ways of doing push-ups to increase the intensity.

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