Excellent Push up workout

[from darkness lite]

Here's an excellent push up program for those who need to work on their upper-body strength.   I used it to get ready for the Cooper's test, with excellent results.

Week 1

Monday - 100% test (do this first thing in morning, go all out)   For rest of day do 30% of your max every 60 minutes
Tuesday - Do 50% of your Monday max every 60 minutes
Wednesday - Do 60% of your Monday max every 45 minutes
Thursday - Do 25% of your Monday max every 60 minutes
Friday - Do 45% of your Monday max every 30 minutes
Saturday - Do 40% of your Monday max every 60 minutes
Sunday - Do 20% of your Monday max every 90 minutes

Week 2

Monday - 100% test (same as week one) For rest of day do 35% of max every 45 minutes
Tuesday - Do 55% of your Monday max every 20 minutes
Wednesday - Do 30% of Monday max every 15 minutes
Thursday - Do 65% of Monday max every 60 minutes
Friday - Do 35% of Monday max every 45 minutes
Saturday - Do 45% of Monday max every 60 minutes
Sunday - Do 25% of Monday max every 120 minutes

Week 3
Monday 100% test.   DO NOT DO ANY PUSH UPS FOR REST OF WEEK.   I CANNOT emphasis this enough.   You NEED to take every third week off to allow muscles to rebuild/grow.   Doing too much will degrade your push up ability.   This program works.   I went from 40 push ups to 75 in 7 weeks.   Do not worry if you miss a scheduled set, life happens!   Just get back on schedule as soon as you can.   I know this schedule is tough to follow, however if there is a will, there's a way.

 

[spenco]

This is another one I got off the internet (i forget where exactly) but its worked wonders for me, it really has improved the number and quality of the pushups ive been doing.

PHYSICAL TRAINING SCHEDULE I (Mon/Wed/Fri)
SETS OF REPETITIONS
WEEK #1: 4X15 PUSHUPS
4X20 SITUPS
3X3 PULL UPS
WEEK #2: 5X20 PUSHUPS
5X20 SITUPS
3X3 PULL UPS
WEEK #3,4: 5X25 PUSHUPS
5X25 SITUPS
3X4 PULL UPS
WEEK #5,6: 6X25 PUSHUPS
6X25 SITUPS
2X8 PULL UPS
WEEK #7,8: 6X30 PUSHUPS
6X30 SITUPS
2X10 PULL UPS
WEEK #9: 6X30 PUSHUPS
6X30 SITUPS
3X10 PULL UPS

 

[LeeYang]

I say chin ups and pull ups are the best way to build strangth. Push ups are ok, but they only mostly work chest and arms. Chin ups work more and make you stonger faster. I do as many chin ups as I can every moring and almost every night, except weekends. Works good.

 

[LeeYang]

Yes, I used to be on the Nova Scotia arm wrestling team when I study in Canada. I used this page for my workout

http://www.novascotiaarmwrestling.com/Junior/Pull-Ups.htm
This will make you really strong.

I was a pretty good arm wrestler, a guy who study with me and was in Canadian Reserve Army got me involved.

 

[john10]

Sorry to revive an old thread, but I have a couple of questions.

I'd like to do one of these push-up workouts, but I'm wondering, should I stop my regular upper body gym workout if I do it? I'm afraid combining my regular gym workout with an intensive push-up regimen could make both of them ineffective if you don't give your body the time to rest.

Maybe do the push-ups for 6 weeks then go back to the gym workout while still doing some push-ups?

thanks