IMprove your Push ups

Push ups are frustrating. On one hand, they are a simple exercise, require no equipment, and are something most people in the world are familiar with. Because of that, many people assume they should be able to do them easily. However, push ups require a lot of strength, technique, and practice.

Eventually, poor technique will halt your progress. Whether your shoulders start to feel achy or you have plateaued and cannot add more reps, it is likely that both strength and technique are the issue.

Here is a checklist to make sure you are doing everything possible to build the strength and technique required for big sets of perfect push ups.

They should be hard, but not too hard

Reaching failure is a sure way to stall progress. We want you to use a variation that is challenging enough to complete the prescribed reps, but not so difficult that it leads to frequent misses or sloppy technique. When you train to failure, your body does not adapt as well. Whatever the target reps are, always try to leave one or two reps in the tank. This concept is called reps in reserve, and knowing your RIR is a high-level gym skill.

Frequency

If push ups are really on your mind, talk to your coach about adding an additional day to get more reps in. One day should be hard, with grinder reps focused on increasing difficulty and building strength. The other day should be an easy, volume-building day where you complete 40 to 50 reps using a variation that feels comfortable.

Place a premium on accessory movements

A push up is essentially a plank where you bend your arms. Seriously, think about that. Lock in your plank technique, grip the ground, engage your glutes, use your upper back, breathe with intention, and recognize that the more robust you are here, the better your push ups will be.

Mobilize your wrists

If your wrists are stiff, they can place extra stress on your shoulders during push ups. Stretching them before your sets can make a significant difference. Sometimes this alone is enough to unlock better technique.

Even if you never achieve a push up on the floor, pursuing one is still a worthwhile training goal. It builds total body strength, awareness, and control.

—Justin Miner