Posted on Jul 2, 2018
What is the best workout split if I want to do more pushups?
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I’m an Army rotc student 2nd year. We have pt Monday thr Thursday. I do a 6 day upper lower split and have got much stronger. I want to stay strong at bench, overhead press, squat and deadlift but also want to up my pushups. I currently can do 64 push-ups in 2 mins and bench 275lbs and squat is 385 . I’m 6’2 190lbs Would this be to much for an upper day.
M-U
T-L
W-U
T-L
F-U
S-L
S-off
average upper day- 6 week program
200 push-ups (add 50 push-ups per week)
50 pull ups
6x3 pause bench
5x8 overhead press
Superset face pull with cable Row
Sit ups
Leg raises
Question- change program or keep.. ——would it improve pushups
M-U
T-L
W-U
T-L
F-U
S-L
S-off
average upper day- 6 week program
200 push-ups (add 50 push-ups per week)
50 pull ups
6x3 pause bench
5x8 overhead press
Superset face pull with cable Row
Sit ups
Leg raises
Question- change program or keep.. ——would it improve pushups
Weightlifting
Powerlifting
ROTC
Physical Training
Posted >1 y ago
Responses: 18
4
4
0
Joe Collins great question. To build pushups do pushup. The fact that you are doing compound exercises will build your pushups as well. Try doing pushups between sets.
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SGT (Join to see)
Thanks for the mention. Joe Collins , much of the advice you've received should help you greatly. I'll add what I haven't seen mentioned:
1. Focus on the lats - pullups and rows of different grips and variations - to work biceps, forarms, and rear/mid delts for muscle symmetry. You body will stop improving your chest or become injured easily if antagonist muscles aren't up to par.
2. Twice a week (I'm ignoring Army PT) is all that's needed to continue progression in an exercise. Doing pushups to failure daily to "grease the groove", though maybe good for some, can cause joint deterioration done wrongly.
3. Focus on joint heath now. I was lucky to know about glucosamine and chondrotin as a teen but fish oil is a great supplement for any active person.
4. More directly to your question about the split - I can't answer that for you without digging into your personal schedule, nutrition, and other health and fitness goals. I prefer:
Push / Pull / Legs / Push / Pull / Off / Off
Push & Pull / Off / Legs & Core / Off / Push & Pull / Off / Off
But this goes back to #2.
5. Shameless plug - try multiple ways of breaking plateaus - iso moves, negatives, half-reps, etc..
https://golivelively.com/2017/06/12/fitnessplateaus/
Best of luck.
1. Focus on the lats - pullups and rows of different grips and variations - to work biceps, forarms, and rear/mid delts for muscle symmetry. You body will stop improving your chest or become injured easily if antagonist muscles aren't up to par.
2. Twice a week (I'm ignoring Army PT) is all that's needed to continue progression in an exercise. Doing pushups to failure daily to "grease the groove", though maybe good for some, can cause joint deterioration done wrongly.
3. Focus on joint heath now. I was lucky to know about glucosamine and chondrotin as a teen but fish oil is a great supplement for any active person.
4. More directly to your question about the split - I can't answer that for you without digging into your personal schedule, nutrition, and other health and fitness goals. I prefer:
Push / Pull / Legs / Push / Pull / Off / Off
Push & Pull / Off / Legs & Core / Off / Push & Pull / Off / Off
But this goes back to #2.
5. Shameless plug - try multiple ways of breaking plateaus - iso moves, negatives, half-reps, etc..
https://golivelively.com/2017/06/12/fitnessplateaus/
Best of luck.
11 Ways to Break Fitness Plateaus | Jt Spratley - Go Live Lively
Sometimes, you get in a rut with your Gym Flow progress where yourprogression with a fitness goal has stalled. Here are 11 ideas to consider for your next
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Also pay attention to the type of pushup you are doing. Wide arm push ups will focus more on the chest muscles. Cobra push ups focus more on the shoulders. Normal push ups depend more on your arms. And there are still many more variations of pushups you can do with varying results.
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