Push-up improvement plan
Created on 2/24/2010 by Disciplanner
Negative No
When you're just starting out, as with anything, it'll be important to start slow.  Do simple easy regular push-ups, keeping your back rigid as you go up and down.  5-10 reps for about 5-10 sets a day is a perfectly acceptable pace for a beginner.

Go as fast or as slow as you want, but go all the way down so your nose almost touches the floor, and all the way back up so your arm are fully extended before you.

Do not do push-ups on the days on which your arms are sore from the previous day's workload.

After a week or so it's time to step it up, double your reps to 10-20, and stick to 5-10 sets a day, or more, if you seem to be accelerating faster.

As you begin to feel stronger, move on to more advanced versions of the push-up, including but not limited to elevated push-ups (same form, but you place your feet on an elevated surface, such as step or couch, as you do them), or weighted pushups (where you wear some sort of backpack or other weighted device to increase resistance).
Post a Comment