Need help with press-ups?

NottLancaster

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Currently training for my POC and quickly discovered that my absolute weakness is press-ups. I plateaued at just under 30 and around mid-30s to the bleep which I was stuck at for at least 6 weeks.

I tried everything: Gainers, weighted press-ups and even random numbers of press-ups every time I went to the toilet etc etc and nothing seemed to work.

What I eventually did was a form of grease the groove which forces your body into becoming better at the movement and allows you to track your progress really easily.

Firstly, test your max on Monday. Mine was 34 and make sure you complete 60 pressups after a 1 minute rest after each set. Doesn’t particularly matter about the sets after your max just make sure you get to 60 in the least number of sets you can.

Take 70% of that number and on Tuesday and Wednesday do that number on the hour until you get around 8 sets. So for me I started with 23.8 (so 24) and completed 8 sets of that throughout the day. I found it helps massively if you do these press-ups to the bleep every time so your body just becomes a robot at the tempo.

Thursday. Add one press-up to that initial 70% number. So I went up to 25 and completed 8 sets on Thursday and 8 on Friday. Easy.

Take the weekend off. No press-ups, and no pressing movements at all…this will give you time to recover.

Monday comes again! Test your max like you did on the previous week adjust your numbers for your working sets for the week. If you get similar results to me, you should increase by about 1-2 press-ups per week. For me when I retested my new max was 36 so I stayed on 25 on Tuesday and Wednesday and increased by 1 to 26 for Thursday and Friday.

If your press-ups have plateaued and you’ve tried absolutely everything like me then give this a go. From my starting number I broke 40 press-ups relatively quickly and I think I’m going to continue this method until I max the test. This method really helped me out and is a great way to track your progress if you like stats like me. I also feel it has the added benefit of getting your body used to performing multiple sets of press-ups throughout the day which I’d imagine would be very useful…

*Disclaimer* Your working sets will feel horrible especially towards the end of the week but I feel like if you push through those 5 days and make it to the weekend, your body will get the idea and you should get through the plateau. Also, the sheer volume of press-ups will cause havoc on your shoulders and make your chest and triceps tighter than ever. I incorporated loads of pullups, dead hangs and rear-delt work (banded face pulls etc) to compensate.

Hope this is useful and it helps boost those numbers!
 

highland_blue89

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Thanks for this, will give it a whirl. For some reason I wasn't worried about press-ups, being a regular gym goer, how wrong was I to think that!
 

NottLancaster

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No worries! Give it a try! That’s an important thing to add actually! I think years of gyming and heavy bench etc meant that my body wasn’t conditioned to lots reps for the press-up test but this seemed to help me
 

Kdontmiss

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Being as lean as possible also helps, as your pushing your own body weight. Dropping down a couple of kg made me max the test when before I could only touch 40.
 

highland_blue89

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No worries! Give it a try! That’s an important thing to add actually! I think years of gyming and heavy bench etc meant that my body wasn’t conditioned to lots reps for the press-up test but this seemed to help me

I was more concerned with pull-ups, I was getting under 5! Now getting about 10 so that's a good motivator to show how much things can improve. I will let you know how I get on.
 

bogsandmud

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getting your body used to performing multiple sets of press-ups throughout the day which I’d imagine would be very useful…

You'll end up doing hundreds of press-ups on day 2. You'll constantly do "10's" (10 x press-ups/sit-ups/squats) on the bottom field and Endurance cse. Then any extra phys for doing something wrong = press-ups and burpees. Could throw them into circuits also, because you won't be doing press-ups (or any exercises) fresh, you'll be fatigued (and wet, and cold, and muddy,....and hopefully cheerful still :D). POC is seriously good, but it is a total hang out!
 

Mattys

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When you attempted your max pressups was that the first thing you did when you did max 34 then max 36 the following week?
Only reason I’m asking is id assume most people just do them fresh and base their best scores off this but might not take into account at PRMC you have the bleep test just before the bodyweight exercises so would it be better to do test these 5 minutes after doing something that replicates the distance/intensity of the bleep test so your not basing your best score off being fresh?
 

stumpylegs

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I just used these, passed Prmc with 60 press ups
Test yourself on Monday your max press ups, then use the correct column depend on how many you can do, test yourself every few weeks.
Have a rest day (from press ups) the next day after doing these workouts
 

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stumpylegs

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Pt 2
If you can complete all these and max out. Start the program all over again with a weight vest, with your new max score with weight vest on. I liked this plan because I didn’t have a weight vest at the time.
 

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NottLancaster

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When you attempted your max pressups was that the first thing you did when you did max 34 then max 36 the following week?

I did them from fresh. The reasoning behind this is because if you have a weakness it is better to train that first to get the most out of your training. This is not meant to replicate the PRMC or POC, simply a tool to improve press-ups! :)
 

Mattys

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I did them from fresh. The reasoning behind this is because if you have a weakness it is better to train that first to get the most out of your training. This is not meant to replicate the PRMC or POC, simply a tool to improve press-ups! :)

Agh that’s fair point then I guess people just have different ways of doing things!
When I’ve done press-ups after doing a cardio session just before I can’t manage 1/2 of what I do when I’m fresh!
 
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