10 Tips to Increase Your Pushups FAST

Learn how to do more pushups fast. These tips will help you increase your pushups and the total amount of reps you can complete without getting tired. Not only do pushups help you get stronger but push ups also are great for your chest. This video is great for anyone trying to master the pushup whether you're a beginner or advanced.

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Pushups require the strength of your chest, shoulders, triceps, and even your core, so it's no surprise that the number of pushups that you can do is closely linked to the strength of your upper body. That's why pushups are used to test overall physical fitness by organizations like police, military, and even at schools in gym classes. Pushups can also build up your upper body any equipment…they can even be done at home. So today I want to share 10 major tips that helped me literally five to 10x the number of pushups I could do. 

And the first important thing to do is make sure that you're performing the push up correctly with proper form. Now I know this may sound like common sense, but you wouldn't believe how many people I've worked with that think they know, but they actually don't know how to perform pushups properly. One of the most common mistakes that I've seen is when someone doesn't brace their core and that causes their spine to round either up or down rather than stay in a neutral position. Not only can this lead to a lower back injury but it can also actually make the exercise easier when you drop your hips or harder when you raise them. Another common mistake is flaring your elbows out too far, you want them at about a 45-degree angle from your body. A good tip to prevent your elbows from flaring out is to slightly rotate your hands outward before planting them on the ground for pushups. This will naturally rotate your elbows inward. One last mistake that you might make if you're a beginner is positioning your hands too narrow, which is great for overloading the triceps but it will reduce the number of reps that you can do overall. So the way to do pushups correctly is by first getting down on all fours with your hands slightly rotated outward and spreading them slightly wider than shoulder-width apart. Then plant your toes into the ground behind you, get into a pushup position, while squeezing your core and glutes so that the back of your head your hips, and your heels end up in a relatively straight line. Then bend your elbows and lower your body down until your chest is right above the ground and finally push yourself back up until your elbows are straightened. 

Now the next tip to increase your pushups is many times overlooked even though it's the lowest hanging fruit, which is to lose body fat. There are a couple reasons why gymnasts and people that are good at calisthenics have low body fat percentages and one of the most obvious benefits is that they have to overcome less resistance when moving their bodies. The same is true for the push-up. The more you weigh, the harder it'll be. And the less you weigh, the easier it’ll be. This is actually contrary to the bench press, where people are generally stronger the heavier they are. This is because, unlike a pushup, bench pressing doesn't force you to lift your body weight. And to get a better idea we can look at a study published in The Journal of Strength and Conditioning Research that found that, on average, you have to push up about 64 percent of your body weight when doing push-ups. (1) So if you weigh lets say 200 pounds you'll have to push through 128lbs of resistance, meanwhile if you weigh 150 pounds you'll only have to overcome 96 pounds of resistance. So, it's obvious if you want to be able to do more push-ups, lose excess body fat and I have a ton of videos that can help with that that i'll link to this video. 

Another tip that can help those of you that are advanced, as well as those of you that are beginners, is to use Kneeling and Incline Push-Ups. Since you have to press up about 64% of your body weight when doing a regular push-up a lot of that weight will be taken off when performing pushups from your knees or with your hands placed on higher inclines. Specifically, the same study found that during kneeling pushups you're only lifting about 49 percent of your body weight and during elevated pushups, it can drop to 41 percent or even lower. So, it's pretty obvious how this can help beginners. If you can’t do a regular push-up yet, you could get started with kneeling or incline push-ups and progress from there. But even if you're advanced when you push yourself to failure it's very effective to drop to your knees and squeeze out a few additional reps especially if you haven't hit your rep target before giving out. This is actually very similar to performing a drop set when lifting weights and drop sets are very effective for gaining strength and size…

Leroy Johnson
 

  • Gravity Transformation - Fat Loss Experts says:

    Thanks for watching. Here are the best pushup variations you can do to improve your workout:
    https://youtu.be/sKGX6QEpk7Q

  • Gymgarageman says:

    Great advice man! Quit gym 15 years ago mainly doing multiple variations of PUSH UPS in garage still ripped af at 51 years old!!!

  • Phil. says:

    1 : Make Sure that you’re performing push up correctly with proper form
    2 : Many Times overlooked even tough its the lowest hanging Fruit which is to lose body fat
    3 : use kneeling and incline push ups
    4 : You’ll want to overload your push ups with more advanced Variations
    5 : Aside from variations you can also use resistance bands to overload the movement
    6: Make sure that you have sufficent amount of core strength
    7 : Apply progressive overload
    8 : Do Push ups more often
    9: Lift weights at the Gym
    10 : Stay Consistent with your Workouts

  • Giannis Kagias says:

    i’m really happy that more and more channels talk about push ups one of the most classic exercices with tons of benefits when is done correctly…personal experience i had a crazy increase at my push up strength when i combined 3 things:pyramid,explosive and isometric holds(with or without weights).Keep grinding team

    • RaydenEstGaucher says:

      Can you explain the process of the pyramid thing pls

    • Giannis Kagias says:

      @RaydenEstGaucher yeah of course…for example i want to do 100 push ups i go for 4,8,12,16,20,16,12,8,4 reps, beteween the sets i take some seconds rest my goal each time is to do the pyramid at less time than before when this became too easy i started with harder variations like diamonds and wide push ups and when i felt exhausted i went for the classic ones…if i have to give a tip for the pyramid is to never leave the set,do you feel really tired at the 2nd 16s or 12s? just kneel and continue…I hope i helped(sorry for any grammar mistakes)

    • RaydenEstGaucher says:

      @Giannis Kagias ok thanks bro I will try

    • TS ferocious says:

      @Giannis Kagias Hello sir,I want to know something from you..I am 18..and I used to do 50-75 pushups a day..but I haven’t done any exercise for last 6 months..Can you tell me how can I start doing them again?I want to build some muscles as well,can you pls help me with that?

    • XWarriorVinceX says:

      But 0 x 5 or 10 is 0

  • Michal Mateja says:

    You inspired me to get back to the basics. Thank you:) Great video as always

  • Jolance Tuazon says:

    Started from 5-10 per set years ago. Now I can hit 70 at peak. It’s the consistency and discipline that matters

    • Yuri Moreira Pereira says:

      Conglatulations.

    • Masked Shinobi says:

      I just started back in like October and can do 24 without stopping.

    • Kairi Shigemi says:

      @Masked Shinobi how?

    • Masked Shinobi says:

      @Kairi Shigemi I do 100 everyday for 4 days out the week Monday Tuesday and then Thursday Friday. Just keep doing that and stay consistent and you can reach it. I use a 20 pound vest to speed up the process though. Don’t use a weighted vest until you can do around 15-18. It only costs about 30 dollars.

    • Strea says:

      Started at the beginning of December and now I can do 25 without pause but the pain is real. I usually do two sets a day and take a day of break in between just so my body would have time to recover a bit.

  • Brian Syuki - Focus Fitness says:

    That’s actually my stock photo doing diamond knee push ups in the intro. Love your channel! Keep up the good work!

  • ViPER5RT10 says:

    Just yesterday morning I got back into the pushup game after several months of inactivity (since early September) and I managed to do one set of 25 and a couple 10 for a total of 50. But man I’m sore right now rn lol my body was not ready for that sudden burst. Still, I did more after that long break than I did when I first started last summer.

  • Alovelykitchen says:

    I really appreciate this video. So in depth and very informative. I did 20 pushups for 30 days yrs ago and saw how muscular my arms got. I had to actually stop, they were getting muscular than my hubbies 😂

  • Ra's al Rešid says:

    These advices have led to the most effective exercises I have ever done (and most excruciating), but results speak for themselves. I did calisthenics and bodyweight exercises mostly, but I have found these extra tips of his for these types of exercises to be far more effective and satisfying to me personally than any painful occasions before that in the gym. In the process I took a muscle gain plan from Next Level Diet, and without any additional supplements needed, my muscles started to grow massively over the last four months. Thank you for all these videos and advices over the years.

  • Alberto Mejia Cordero says:

    Just want to say that you really know what you are talking about,. I have been using pushups for almost 2 years, because of the covid lockdown. Best thing ever happened to me. Pushup have indeed toned my chest, arms and core. Thank you for this video and al the series on fitness. Kudos to your knowledge and sharing of it. Alberto Mejia

    • Anurag Sosa says:

      I too used to do pushups but i stopped doing them since like idk how many months it has been. Now i don’t a single pushup.
      I lack continuity. Also after pushups my shoulders and arms hurt so I usually don’t do anything the next day which is a break in the continuity.
      At when during the day should i do pushups cuz i don’t have a schedule. I have to look out for my parents or it’ll be awkward doing pushups while they’re being around.
      Also can you suggest me how many pushups or reps should i do. I can normally do around 10 – 12 normal ground pushups (maybe more inclined ones).

    • Anurag Sosa says:

      @Name Yeah i understand that but some things come up and i forget or can’t do it. I’m not just lean but fully skeleton. Also i don’t eat protein rich foods like egg meat fish milk etc or protein shakes. I do eat fruits and nuts tho.
      I am thinking of starting pushups, squats if i could (my knees hurt these cold days), plank in my room everyday so i just get into the habit of doing it.

    • Bedan Maina says:

      @Alberto Mejia Cordero i have done more push ups a day about 210 each at diferent styles

  • Some channel name will appear here soon says:

    00:00 Intro
    00:29 Make sure that you’re performing push up correctly with proper form
    01:04 Flaring your elbows out too far
    01:24 placing your hands too narrow
    02:02 Many times overlooked even though it’s the longest hanging fruit, which is to lose body fat
    03:08 Advanced as well as those of you who that are begginers is to use kneeling and incline pushups
    04:04 You’ll want to overload your push-ups with more advanced variations
    05:13 Aside from variations you can also use resistance bands to overload the movement
    06:15 You have to have your core strength
    06:50 Make sure you apply progressive overload
    08:00 Do pushups more often than you do now
    09:04 Lift weights at the gym
    10:14 You have to stay consistent with your workouts

  • Dante Saint says:

    Before i fell off working out i got to the point of doing 900 pushups in one session 30 sets of 30 and man only if you could see my upper body transformation. Im getting back to it 💪🏽

    Ps. You DONT HAVE TO go all the way up. All you have to do it break the 90 degree angle with your arms and go back down. That gave me a major difference and reaults to gaining actual muscle

  • Jim says:

    Thank you for all the work you guys have done with this channel.
    I was in a coma last year and lost A LOT of strength and stamina. I watch these videos as im trying to get back in shape.
    It is hard but things here are explained well enough so that even with my low strength I am beginning to recover. Slowly yes, but goals are never achieved overnight.
    Thank you.

  • Sarena Michaels says:

    Super helpful! Your video helped me figure out why I have only been able to do a certain amount of pushups for such a long time. Now I’m going to be able to increase the amount of pushups and the level of intensity.💪

  • Alphaa Q2 says:

    Bro no joke this helped me so much. I’m pretty young and I started working out and before I watched this video I could do 10-12 max push-ups with decent form. Now 12 minutes later, I actually did 20 push ups in one set instead of 12 in my FIRST TRY just with the tips about form. The main thing that helped me was to rotate my hands a little bit and also to use my core (abs). Thank you so much.

  • Ken Infarinato says:

    Thanks! I started on January 1st and have been increasing doing reps every day. This was very helpful information and well-presented!

  • Baron Richard Harkonnen says:

    I started 6 weeks ago doing two sets of 20 a day during the week days and taking the weekends off. I could barely do the second set of 20 even after a half of an hour of rest. Now I’m doing five sets of 20, a set every 10 minutes along with other exercises. Massive improvement and I feel so much better now.

  • Heather Holt says:

    Started with incline push-ups against my kitchen counter. Once I could do 40 straight, I am now doing kneeling push-ups, and once I get to 30 of those straight, I’m gonna try to do 10 real pushups. Started it almost 2 months ago. Hoping by the end of the year I will be able to do explosive push-ups, and an actual unassisted pull-up. 🤞🤞

  • Mohammad Taha says:

    I am a beginner currently and I’m getting better every time because of the ones that you say like the incline pushup and straighten your back. So thank you so much for this video imma keep watching this video.

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