If you are serious about your fitness, then you have probably already wondered how to increase the number of push-ups that will help you build muscle mass. All you need is to have a clear training plan, a little patience, discipline, and an hour of free time per week. There are a huge number of different methods, but not every one guarantees that you will achieve great results.
Instructions
Step 1
This program is designed for five weeks. You can choose the time for exercise at your discretion, but remember that the breaks should not be less than one day and no more than three days. Therefore, the ideal option is Monday, Wednesday, Friday. It is highly not recommended to interrupt for more than 5 days, otherwise everything will have to start over.
Step 2
Push-ups should be performed at an average pace, exhaling while straightening the arms. The legs should be in line with the body. It is advisable to perform push-ups on the fists, but at first you can also on the palms. The break between sets is about 3-4 minutes. Before classes you need to do a light warm-up.
Step 3
First week.
1 workout: 5 sets of 20 times, additionally push up from the chair 20 times (sit on the chair with your legs extended forward, then put your hands on the seat);
2 workout: 5 sets of 25 times;
Workout 3: 30x35x35x35x20 (the "x" sign indicates the approach).
Step 4
Second week.
1 workout: 35x40x40x35 and push-ups from the chair 20x20;
2nd workout: 40x45x50x40;
3rd workout: 45x50x55x40.
Step 5
Third week.
1 workout: 50x50x50x50 and one set of push-ups from the chair (20 times);
2nd workout: 45x50x55x60;
3rd workout: 60x65x65x65.
Step 6
Fourth week.
1 workout: 50x60x70x60;
2nd workout: 20x85x30x20;
3rd workout: 55x65x70x60.
Step 7
Fifth week.
1 workout: 95x50x40x25x15;
2 workout: 30x35x35x30 and additionally three sets of push-ups from the chair (10x20x25);
Workout 3: perform the maximum number of push-ups.
