A little bit ago I mentioned that you can improve your push ups by doing different variations of push ups.

Below is a quick workout that will help be able to do more push ups; HOWEVER, you need to focus on form and not just busting out as many reps as you can.

That may mean you have to really regress your push ups to continue moving with good form, especially as you get further into the workout.

You want QUALITY reps.

This workout will also help you balance out all of the pushing with some exercises to improve posture and activate your back muscles (which in turn, will actually help you with your pull ups as well!).

And in case you need a review of the basic push up and some regressions and progressions, check out this Push Up Form Post.

Make sure to record all of your numbers from the workout. While testing can be a great way to see progress, so can recording your numbers from your workouts.

If you do more push ups or a harder variation of push ups next time, you know your workouts are working!

The Push Up Destroyer Workout

WARM UP
Stretch and Roll Out:
Chest
Shoulders
Lats/Back/Traps
Hips/Glutes

WORKOUT

Set a timer for 30 seconds. Do as many reps as you can in that time and record the number (a great way to track progress!). Go right from one exercise to the other then rest 30 seconds in between rounds of the superset. You will complete 2 rounds of each superset. Rest 1 minute between supersets.

SUPERSET #1:
30 seconds Standard Push Ups
30 seconds Scapular Wall Hold
30 seconds Rest

Rest 1 minute.

SUPERSET #2:
30 seconds Wide Grip Push Up
30 seconds Pull Up Hold (at the top of a pull up)
30 seconds Rest

Rest 1 minute.

SUPERSET #3:
30 seconds Close Grip Push Up
30 seconds Dead Hang
30 seconds Rest

Rest 1 minute.

SUPERSET #4:
30 seconds Staggered Stance Push Ups (Do one side forward one round then the other the next round)
30 seconds Lying Bat Wing
30 seconds Rest

Rest 1 minute then stretch and roll out!

COOL DOWN
Stretch and Roll Out:
Chest
Shoulders
Lats/Back/Traps
Hips/Glutes

NOTE: As you advance, you may find you can up the time to 1 minute per exercise.

How many push ups did you get in that time!?!

(Questions about how to do an exercise? Email me at ManBiceps@gmail.com)