After trying loads of sujested method of increasing pressups i have final found one that has helped me get past 60. i statred on week 4 *text deleted* week 1 - 3 is for people who max out at about 15-40. Give it a go if you struggle with pressups, it really does work well and it doesnt take a great deal of time so its nice and easy to do after work or before your morning run
A partial press up is just going down half way rather then all the way as you would for a complete pressup. You can also do partials by touching your chest on the floor and only pushing up half way
Week 1 & 2: Every other day
POSITION #1 close
Thumbs and index fingers together to form a triangle
Triangle push-ups
5 partials
5 complete
7 partials
7 complete
rest 90 seconds
POSITION #2 standard
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 wide
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/max reps
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
A partial press up is just going down half way rather then all the way as you would for a complete pressup. You can also do partials by touching your chest on the floor and only pushing up half way
Week 1 & 2: Every other day
POSITION #1 close
Thumbs and index fingers together to form a triangle
Triangle push-ups
5 partials
5 complete
7 partials
7 complete
rest 90 seconds
POSITION #2 standard
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 wide
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/max reps
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