The pushups is still one of the best known exercises in the fitness and weight training area. This already legendary exercise with your own body weight not only trains the chest muscles, but also challenges the entire body. For decades, this exercise has been used as a basic in many training programs. Especially in military training programs, the push-ups have taken a firm place. A correctly designed set of push-ups trains the endurance, stability and strengthens the trunk area. The integration of push-ups into your traditional exercise program should not be underestimated. Also in the modern training with your own body weight, the push-ups together with pull-ups, dips and different jump variants is part of the fixed repertoire in the individual training sessions. Lifting your own body weight from the floor strengthens both body control and strength. In addition, you can train in a short time a pronounced chest muscles. The following 8-week training program has been specially designed to help you reach a certain total number per day with just a few repetitions of correctly performed push-ups. After a few weeks you will realize how fast the daily number of repetitions will increase.
The 8 week pushup program
Week 1 and 2 The push-up exercise program consists of a repeating number of push-ups that must be performed in an absolutely correct technique. Important is the so-called Pre-test, This test tells you how much push-ups you can do in a row and in the correct technique. The number of correct repeats is the basis for the upcoming training. If you also train your chest, shoulders, and triceps on the same day, then you should do the push-up training another day. - Do pushups at least twice a week. - As much as possible, try to include individual sentences in your training program. For example, if you want to do 60 repetitions a day, you will try to reach that goal with several sets. It does not matter how many sets you actually need to reach your current training goal. For example, you start with 15 reps in the first set, then 10 in the next set, 8 in the third set, and so on, until you reach 60 reps. - If you want to add extra exercises to your push-up training program, we recommend related exercises such as bench press, shoulder press, front raises or dips. - Always pay attention to the correct execution of your pushups. Especially important is a straight back. If you notice that you can no longer hold the body steady in the movement, then immediately finish your sentence. With self-deception you will not get to your destination. Week 3 and 4 In the coming weeks 3 and 4, your new training goal is to increase both the number of repetitions and the training frequency. This means in practice that you are now completing your training program three times a week. Should your push-up exercise program also fall on a breast training day, then this is no reason to let the push-up workout fail. In the end, this extra load will have a positive effect on your strength. - Do pushups at least three times a week. - Now you can increase your total number of repetitions. Based on the number of repetitions of week 1 and 2, that would now be a total of 90 reps that you should complete in the course of a day. Try to train as many sentences as possible to achieve this goal. - Take enough breaks between sessions to allow your muscles to regenerate. The breaks should last for a maximum of one to two minutes. Always pay attention to a correct execution and technique. Week 5 and 6 In weeks 5 and 6, you will add new push-up techniques to your previous exercise program, such as the push-up with tight-fitting hands. This has the advantage that new muscle groups are trained stronger and more intense and the new exercise variants do not make the training too monotonous. - Train pushups four times a week. - Now you can increase your total number of repetitions. Based on the number of repetitions of Weeks 3 and 4, that would now be a total of 120 repetitions that you should complete in the course of a day. - Try to incorporate new push-up forms into your exercise program. For example, you can train pushups with a tight hand position or push-ups on the fists. Even with new techniques and an increased number of repetitions, pay attention to the correct execution and adapt the body to the new exercises. Week 7 and 8 Now that you've been through six weeks, the first achievements will be counted and visible. Your chest muscles will already be more pronounced and you can now complete individual sets with a higher repetition rate. These new visuals as well as countable achievements will motivate you for the next two weeks and get you closer to your set goals. - Train pushups five times a week now. - Now you can increase your total number of repetitions. Based on the number of repetitions of Weeks 5 and 6, that would now be a total of 150 reps that you should complete in the course of a day. - Continue to do push-ups with different hand placement. - Try new push-up techniques with raised feet and hands (feet or hands on a box or chair). It is now time for you to include high repetition phrases in your training program. Pay attention again now to the correct execution of the technique.
Once you have completed your 8-week training program, you should take a break for a few days before starting your post-test. In the post-test you now try as well as in the pre-test as much as possible to perform push-ups in a technically correct form. You will then be impressed by what your new result will look like.