More Push Ups: How To Increase The Number Of Reps

Me doing push ups.
Me doing push ups. | Source

Number of Push Ups

The number of push ups you can do in a row is determined by your strength and endurance. Both mental and physical. If you can do a large number of push ups then you have strong muscles with good endurance and you can stay focused for a long time. The strength is relative to your body weight. You may want to do a large number of push ups just to do a large number of push ups or you may want to be strong and muscular.

Lots of people want to be able to do 100 push-ups in a row. Increasing the number of push ups you can do is one way to increase your arm strength and the size of your triceps. However it mostly improves your endurance. If you want to increase your strength and the size of your muscles you are better off doing sets of 12 and increase the weight.

The triceps are the muscles on the back of your arm. The pushing motion of push ups mainly works the triceps, chest, abs and shoulders.

Woman doing push-ups
Woman doing push-ups | Source
Doing decline push-ups on a stability ball.
Doing decline push-ups on a stability ball. | Source

How To Do More Push Ups

To do more push ups per set you need to start by attempting to do more push ups then the last time. If you did 20 push ups in a row yesterday then try to do 21 or 22 push-ups in a row today. Have a specific number in mind before you start doing them. At some point you are going to give yourself permission to quit. Write down how many push ups you are going to do in a row and then do them.

Don't decide when to quit while you are doing the push ups. If you fail to do the desired number of push ups take a quick break and then try to finish. Doing a large number of push-ups in a row requires endurance. It is much different than doing sets of 12.

Doing multiple sets with a low amount of reps per set will not really help with that. However increasing the number of sets is another way to increase the number of push ups. When adding a new set you can start with 1 or 2 repetitions then gradually increase it to the same number as the other sets. You can also give yourself an extra long break before doing the new set until you no longer need the extra time to rest.

Since your muscles do need time to recover it is a good idea to take 2 days off each week. When you start a workout routine you should start with at least 4 days off each week. Give your body some time to adjust before working out almost everyday. You will not be able to do more push ups every day but you can always try to do more than you did that last day you worked out.

Avoiding Boredom and Distractions

It is hard to do more and more push ups if your workout becomes more and more boring. One reason I have trouble increasing the number of push ups is because I get bored. To increase the number of push ups I started doing different push-up variations. You can vary your push ups instead of just doing more reps. It makes the workout more interesting so I can do a large number of push ups without becoming bored. This method works well if you are doing sets with a moderate number of repetitions like 12 reps per set.

If you are doing sets with a large number of push-ups you can reduce boredom by turning it into a competition. Compete with yourself, have specific goals that you can reach and specific rewards for reaching those goals. You should also have a time limit for each goal.

It is easy to become distracted while doing push ups. When you do push ups you are looking at the floor and floors are not very interesting. I usually workout while watching TV but I can't do push ups and watch TV at the same time. To prevent myself from stopping and looking at something I need to eliminate the distractions.

Why Am I Doing A Large Number of Push-Ups?

Try to think of some good reasons to do a large number of push ups. If you don't have a good reason then it is going to be much harder to significantly increase the number of push ups you can do. I increased the number of push-ups I was doing because I wanted increase the size of my tricep muscles and become stronger. I also wanted to get rid of fat and strengthen my abs, chest and shoulder muscles. Doing more push ups allowed me to do that.

However doing more push ups is not the only way to build muscle. Making the push ups more difficult also works. While I had a reason to do 96 push ups I did not have a good reason to do anymore than that and I did not have a good reason to do 96 push ups in a row. I gradually built up to doing 8 sets with 12 reps per set and then stopped trying to increase the number of push ups because there was no reason for me to do anymore. I got the results I wanted.

I only had a reason to increase the number of push ups I could do in a row when I started writing this hub. First I tested my limits by doing as many as I could. My limit without taking a break was 30. Now it is 44 and I am going to continue to work on increasing that number for a few more months.

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