Push Up Improvement

Do push ups!

This routine assumes that you are able to do 30 complete push-ups with out resting. By partials I mean restricting the range of motion to just under 1/2 of a complete rep. Always touch the floor with your chest (when possible) and come up almost half-way then back down. A sample routine would look like this:

* Week 1 & 2: Every other day
POSITION #1: Triangle push-ups (you should touch your thumbs to your xiphoid process (lightly!) when trying to touch your chest to the ground)
+ 5 partials
+ 5 complete
+ 7 partials
+ 7 complete
+ rest 90 seconds
POSITION #2: Move hands to shoulder length apart (the tips of your fingers should be aligned with the tops of your sholders)
+ 5 partials
+ 5 complete
+ 7 partials
+ 7 complete
+ rest 90 seconds
POSITION #3: Move your hands out until, during mid rep, your upper arms will be perpendicular to your forearms. The hands should remain in the same position relative to the shoulders (ie move them "out" in a straight line)
+ 5 partials
+ 5 complete
+ 7 partials
+ 7 complete
* Week 3: 2 days on, 1 off; 2 on, 1 off; 1 on
POSITION #1
+ Until failure
* Week 4 & 5: 1 on, 2 off; 2 on, 1 off; 1 on, 2 off; 1 on, 2 off; 1 on, 1 off
POSITION #1
+ 7 partials
+ 7 complete
+ 12 partials
+ 12 complete
+ rest 120 seconds
POSITION #2
+ 7 partials
+ 7 complete
+ 12 partials
+ 12 complete
+ rest 120 seconds
POSITION #3
+ 7 partials
+ 7 complete
+ 12 partials
+ 12 complete
* Week 6: 2 on, 1 off; 2 on, 1 off; 1 on
POSITION #1
+ Until failure
+ rest 240 seconds
POSITION #2
+ Until failure
* Week 7 & 8: 1 off, 1 on; 2 off, 1 on; 1 off, 1 on; 2 off, 2 on; 1 off, 1 on; 1 off
POSITION #1
+ 15 partials
+ 15 complete
+ rest 90 seconds
+ 40 complete
+ rest 240 seconds
POSITION #2
+ 15 partials
+ 15 complete
+ rest 90 seconds
+ 40 complete
+ rest 240 seconds
POSITION #3
+ 15 partials
+ 15 complete
+ rest 90 seconds
+ 40 complete
+ rest 240 seconds
* Week 9: 2 on, 1 off; 2 on, 1 off; 1 on
POSITION #1
+ Until failure
+ rest 240 seconds
POSITION #2
+ Until failure
+ rest 240 seconds
POSITION #3
+ Until failure
+ rest 240 seconds
* Week 10: 1 off, 1 on; 2 off, 1 on; 1 off, 1 on
POSITION #2
+ 100 complete
* Maintenance: Twice a week
POSITION #2
+ 100 complete

Written by Robert C. Shouse

Ranger

Ranger Leads The Way!

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