How to Increase Your Push-Up Count Quickly and Safely

Increasing your push-up count can be a challenging but rewarding goal, whether you’re training for the military, improving your overall fitness, or simply wanting to boost your strength and endurance. The key is to approach it strategically and gradually, without risking injury or burnout. Here’s how you can increase your push-ups step-by-step:

Start with a Baseline

Begin by testing your current push-up capacity. Perform as many push-ups as you can with proper form, keeping track of the number. This will serve as your starting point to measure progress.

Gradually Increase Volume

Increase Your Daily Push-Ups

Once you have your baseline, start performing push-ups every day or every other day. Slowly increase the number you do each session, being careful not to overdo it. Aim for small, sustainable increases rather than massive jumps.

Incorporate Varied Techniques

Mix up your push-up routine by trying different variations, such as wide-grip, diamond, or pause push-ups. This will challenge your muscles in new ways and help you build overall push-up strength.

Allow for Recovery

It’s important to give your muscles adequate rest and recovery time between push-up sessions. Avoid doing push-ups every single day, as this can lead to overtraining and injury. Aim for 2-3 push-up workouts per week, with rest days in between.

Monitor Progress and Adjust

Regularly test your push-up capacity to track your progress. If you find that your numbers are stalling, adjust your training plan by changing the volume, frequency, or variation of push-ups you’re doing.