Push-ups are known to be one of the most effective exercises that help in building muscle mass in the upper body. They are known to target the muscles of the chest, triceps as well as shoulders. Push-ups are helpful for those who do not have access to the gym as they can be performed even at home, without the need of any exercise equipment.
Initially most people find it very difficult to perform even a few push-ups. Push-ups are used by many sports teams in order to assess the strength level of the individual. Therefore, it is important that you follow a plan to increase the number of push-ups you can perform. Given below are some of the effective ways by which you can increase the number of push-ups. Before starting any exercise program, consult your doctor regarding the routine if you are suffering from any health condition.
Tips To increase Push-Ups
Weighted Push-ups are known to be the best method that one can use in order to increase the number of push-ups. This is due to the fact that they cause the muscles such as the chest, back, triceps as well as shoulders to get stronger, thereby increasing the strength to perform the push-ups without weights. When performing weighted push-ups, it is advisable that you make use of a spotter in order to prevent any injury.
Increase The Intake Of Protein
Protein is known to possess amino acids, which are considered to be the building blocks of muscle tissue. Therefore, it is important to consume enough protein in your diet in order to boost your strength.
It is important that you aim to consume around 1 to 1.2 grams of protein per pound of bodyweight each day. For example: If you weigh 200 pounds, it is advisable that you aim to consume around 200-240 grams of protein each day in order to increase muscle growth.
When it comes to increasing the number of push-ups you can perform, it is important that you avoid overtraining at all costs. This is due to the fact that overtraining can cause your strength to decrease, in addition to causing you to fall ill. If you have been performing push-ups rigorously for a few weeks, it is important that you take a few days off in between and rest. This will cause you to regain your strength and zeal, thereby increasing the number of push-ups you will be able to perform.
Barbell/Dumbbell Bench Press
If you want to increase the number of push-ups you can perform, it is advisable that you include other exercises that target the chest muscles as well. Exercises such as the barbell bench press and dumbbell bench press help to increase the strength of the chest muscles, which will help to increase the number of push-ups you can perform. You should aim to lift heavy weights when performing these exercises as they help in increasing strength. Make sure to have a spotter around when performing these exercises in order to prevent any injury.
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