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Push-Ups: Train to Do the Most

If you want to be able to do 100 push-ups in a row, do not try to do as many push-ups as possible every day. You'll probably injure yourself and end up unable to do any push-ups at all. Training for competition requires an understanding of the stress-and-recover rule and the interval-sets rule.

The best way to improve any athletic skill is to stress your body on one day and then allow enough time for your body to recover before you stress it again. On one day, take a hard workout. On the next morning, your muscles feel sore. Take easy workouts until the soreness disappears and then take a hard workout again.

For your hard workouts, you can do far more work by exercising in sets, rather than continuously. If you can do six continuous push-ups, you can probably do ten sets of two with twenty-second rests between each set. Do repeat sets of two until your muscles feel sore. Try to take workouts that are hard enough to make your muscles feel sore for no more than 48 hours. An ideal training program would consist of sets of three until you feel sore on the first day, take off the second day, do sets of five on the third day until you feel soreness, and rest on the fourth day. Repeat these four-day cycles, and you'll soon be ready to compete.

Checked 10/29/17

May 10th, 2013
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About the Author: Gabe Mirkin, MD

Sports medicine doctor, fitness guru and long-time radio host Gabe Mirkin, M.D., brings you news and tips for your healthful lifestyle. A practicing physician for more than 50 years and a radio talk show host for 25 years, Dr. Mirkin is a graduate of Harvard University and Baylor University College of Medicine. He is board-certified in four specialties: Sports Medicine, Allergy and Immunology, Pediatrics and Pediatric Immunology. The Dr. Mirkin Show, his call-in show on fitness and health, was syndicated in more than 120 cities. Read More
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