7 Tips to Do More Push-Ups in 30 Days

Check out these 7 tips to do more push-ups in 30 days.

The push-up is a classic and versatile bodyweight exercise that is highly effective for building strength in the upper body. It is a fundamental exercise that targets multiple muscle groups, making it an excellent choice for overall upper body development.

One of the great advantages of push-ups is the wide range of variations available, allowing you to challenge yourself in different ways and target specific muscle groups. Whether you’re a beginner or an advanced athlete, the push-up remains a highly accessible and effective exercise that can be performed anytime and anywhere, making it a go-to choice for incorporating bodyweight movements into your fitness routine.

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If you don’t know how to properly do a push-up as of yet, click on the link below.

Push 101: The Best Guide

But chances are, you already can do a couple of push-ups and want to increase that number. And this is where we can get some guidance from Max Posternak.

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.

See below his 7 tips to do more push-ups in 30 days!

7 Tips to Do More Push-Ups in 30 Days

In short, here are Posternak’s 7 tips to do more push-ups in 30 days:

1. Adding weight to the exercise – maintain good form and try to get to failure with extra weight
2. Incorporate knee push-ups – if you struggle and can’t get more than 10 bodyweight push-ups
3. Lift weights – work on increasing the weight you can lift for pressing and pushing exercises such as barbell bench press and military press
4. Train your push strength more often throughout the week – but take 48 hours of rest between training the same muscle group again
5. Incorporate push-up variations – decrease stabilisation or increase the load placed on your upper body
6. Improve core strength – one of the main stabilising muscles that prevent your hips from sinking to the ground and keep your body steady
7. Increase range of motion during traditional push-ups

See the video from Posternak to see his explanation of each of the arguments presented above.

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Push-ups target several muscles in the upper body, including:

1. Chest muscles (pectoralis major and minor): Push-ups primarily work the chest muscles, which are responsible for movements such as pushing and lifting.
2. Triceps: Push-ups also work the triceps, the muscles located at the back of your upper arm.
3. Shoulders (deltoids): Push-ups target the deltoid muscles, which are responsible for lifting your arms away from your body.
4. Back (rhomboids, latissimus dorsi): Push-ups work the muscles in your upper back, including the rhomboids and latissimus dorsi, which help to stabilize your shoulder blades.
5. Core (abdominals and obliques): Push-ups also engage the muscles of your core, including the abdominals and obliques, which help to stabilize your spine and maintain proper form during the exercise.

Overall, push-ups are a compound exercise that work multiple muscle groups simultaneously, making them an excellent exercise for building strength and improving overall fitness.

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Perfect Push-Up Workout for Every Fitness Goal

Push-ups can be incorporated into your workout in a variety of ways, depending on your fitness level and goals. Here are some suggestions:

1. As a warm-up: Start your workout with a set of push-ups to warm up your upper body and activate the muscles you’ll be using during your workout.
2. In a circuit: Include push-ups as part of a circuit training workout, where you perform a series of exercises back-to-back with little to no rest in between.
3. As a standalone exercise: You can do push-ups as a standalone exercise, either for a specific number of reps or for a certain amount of time.
4. With variations: Add variety to your push-up routine by incorporating different variations, such as incline push-ups, decline push-ups, diamond push-ups, or plyometric push-ups.
5. Superset with other exercises: Pair push-ups with other exercises that work different muscle groups, such as squats or lunges, to create a full-body workout.
6. With increasing difficulty: Challenge yourself by increasing the difficulty of your push-ups over time, such as by adding weight, decreasing the rest time between sets, or increasing the number of reps.

Remember to always maintain proper form during your push-ups to avoid injury and maximize the effectiveness of the exercise.

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