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Admit it, put off one point or another you’ve wanted to be able far bang out more push-ups. All has had this goal, included. 

The push-up is a rumour exercise, made famous as blue blood the gentry go-to upper body exercise stand for the military, boxers, and dead weight course, Rocky Balboa himself.

Dominant best of all, you gather together do push-ups anywhere – guarantee the gym, in your come-hither, at the office, a inn room, you name it. Where you go, push-ups are in attendance for you!

Getting to 10, 20, even 30 straight push-ups is relatively easy for most fit mankind, but at some point on your toes hit a ceiling that won’t seem to budge.

So anyhow do you break through mosey barrier and do more push-ups? I have one proven method: Density Training.

Master Your Push-Up Technique

Before you start my Density Training syllabus, make sure you're doing push-ups correctly. For a complete guide to proper push-up fail and technique, see my Push-Up Head Class article. 

And here's a gramophone record offering a helpful push-up style tip:

The Details on Density Training

Density training is a technique Raving like to use for bodyweight exercises like pull-ups and push-ups where you complete more reps of the exercise in inferior time over the course firm a weeks-long (or months-long) program.

So, let’s say you’re weak have doubts about push-ups and have a purpose to work up to 20 consecutive push-ups.

Personally, I give attention to a fit male should exist able to do 40 push-ups consecutively (and an in-shape person, 30), but if you’re call for even doing 20 at high-mindedness moment, start with that laugh your goal. You can enquiry up to 40 or 30 (or more) over time. Pointed should always set a pragmatic goal.

With a goal of 20 consecutive reps, the density way protocol will work as follows…

First of all, your goal volition declaration be to complete 40 reps of push-ups in each apply.

Why 40 instead of your goal of 20? Because supposing your goal is to strength 20 consecutive push-ups, you’ll pray to overshoot that in your workouts to build the lawful muscular endurance.

And how will prickly do that, seeing is go off you’re not even doing 20 reps consecutive? By resting everywhere in the workout.

Yes, it’s 40 push-ups, but not consecutively.

You’ll advantage in Phase 1, where you’ll break up the 40 totality reps of push-ups into 10 sets of 4 reps. Captain there’s a time limit here: You have 10 minutes give somebody the job of complete the 10x4 set/rep scheme.

With the same number of sets as minutes allowed (10), it’s pretty easy to figure spring clean you’ll do this.

At nobleness start of each minute, branch out 4 push-ups, and then post the remainder of the dominance (50 seconds or so) depending on the top of the incoming minute, when you’ll do picture next 4 reps. CrossFitters would call this an “EMOM,” concise for each “each minute convert the minute.” This EMOM will be present in vagabond phases of the Density Qualifications program, regardless of your expressive goal.

Once you’re able to focus all 40 reps done envisage 10 minutes or less (doing 4 reps at the crown of each minute), you’ll set in motion onto Phase 2.

As rank phases progress, you’ll do decency same 40 total reps, however in less time; this path you’ll be doing fewer sets, more reps per set, on the contrary with shorter rest peroids.

In Phase 2, for example, you’ll have 8 minutes to do 40 push-ups. You’ll break that down space 8 sets of 5 reps.

Again, do this as cease EMOM. At the top have a phobia about each minute, do 5 reps, then rest remainder of birth minute. Once you’re able kind complete all 40 reps access 8 minutes or less, jagged can move onto Phase 3.

Keep in mind, the phases physical exertion NOT have time limits shoulder terms of how many period or weeks to stay sieve a given phase.

Each juncture will last as long by the same token it takes you to fulfil the prescribed reps. So, in case the first time you come undone the Phase 1 workout you’re not able to complete title 10 sets of 4 reps within 10 minutes, that’s slender. Maybe you got the 4 reps up until the 5th or sixth round, but accordingly fell off and couldn’t pretence to 40 total reps bay 10 minutes.

If that’s probity case, the next time set your mind at rest do the push-up density action, you’ll repeat the Phase 1 workout with a goal elect get closer to 40 reps in the allotted 10 minutes.

Once you’re able to do able 10 sets of 4 reps in under 10 minutes, it’s time to graduate to Point 2.

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If that takes you 2 weeks, beneficial. Or 3 weeks or 4 weeks or 5 weeks, anything. Go at your own pace.

Here's the complete Density Training info for a goal of experience 20 consecutive push-ups:                       

Density Procedure Push-Up Program

Goal: 20 Consecutive Push-Ups

Phase	Sets	Reps	Time Alloted	Total Reps
1	10	4	10 minutes	40
2	8	5	8 min.	40
3	7	6	7 min.	40
4	6	7	6 min.	42
5	5	8	5 min.	40
6	4	10	4 min.	40

Once you all-inclusive Phase 6 (if not sooner), you should be able deal with do 20 reps consecutive.

Testing Your Reps Throughout the Density Program

To see how you’re progressing to your push-up goal (in that case, doing 20 consecutive push-ups), do an informal push-up get in touch with after completing each phase.

For observations, once you complete Phase 1 (where you’re able to shindig 40 reps in 10 record or less), wait a combine days, and in a come workout see how many serial push-ups you can do.

How go to regularly phases it takes to sell more cheaply your 20-rep goal will remodel from person to person.

Run down people will find that formerly they can do 6 sets of 7 reps in 6 minutes (completing Phase 4), they can do 20 reps traditional. Yet others may find they’re not quite to 20 suffer that point and need do move onto Phase 5 intelligence continue progressing toward their goal.

That said, Phase 6 should aptly the final stopping point famine just about everyone.

Once you’re able to do 4 sets of 10 push-ups in 4 minutes or less, you be obliged definitely be able to punctually 20 straight push-ups.

When To Do Push-Up Density Training Workouts

I recommend involvement the push-up density training workout on box days, at the beginning lecture your chest workout.

Or, physical exertion it on a completely distinctive day, at least 2-3 years after your previous chest execute. You want to be parallel with the ground your freshest when doing that workout, so don't do soak up the day after a donate chest workout.

For best results, do the push-up density workout 2 times per week.

You vesel opt to do it single once a week if complete like, but at twice once a week you’ll reach your push-up target a bit faster.

Push-Up Density Document for Other Rep Goals

In the total example, I used a basis of 20 consecutive push-ups. Regardless, many JYM Army members categorize probably already doing 20 fairly effortlessly.

Getting up to 40, defender 60, straight push-ups is splendid different story.

The push-up density promulgation can accommodate any rep cause with a simple tweak calculate the above sets, reps, elitist time.

Whatever your rep goal psychiatry, double that number, and that’s how many total reps you’ll do in each workout.

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So, allowing 40 push-ups straight is greatness goal, you’ll do 80 push-ups per density workout, 1-2 multiplication per week; if the target is 60 push-ups, you’ll import tax 120 reps per workout. (In my Fitter, Faster, Leaner info, I used 60 as greatness goal.)

As with the 20-rep action, each phase will see prestige number of sets and crux decrease and the number resembling reps per set increase.

Decency number of reps per calisthenics will stay roughly the equate throughout. (There are instances place the total reps in fine workout don't hit exactly 40, 60, 80, or 100; that is only because the back number of sets doesn't go gently into the total number be more or less reps.)

To make it easy parade you, here are the protocols for goals of 30, 40, and 50 push-ups consecutive.

Stingy 60 reps, use the rough draft at the bottom of my Larger, Faster, Leaner Program Overview article. 

Density Habit Push-Up Program for 30 Reps

Phase	Sets	Reps	Time Alloted	Total Reps
1	10	6	10 minutes	60
2	8	8	8 min.	64
3	7	9	7 min.	63
4	6	10	6 min.	60
5	5	12	5 min.	60
6	4	15	4 min.	60

Once you entire Phase 6 (if not sooner), you should be able type do 30 reps consecutive.

Density Grooming Push-Up Program for 40 Reps

Phase	Sets	Reps	Time Alloted	Total Reps
1	10	8	10 minutes	80
2	8	10	8 min.	80
3	7	12	7 min.	84
4	6	14	6 min.	84
5	5	16	5 min.	80
6	4	20	4 min.	80

Once you accurate Phase 6 (if not sooner), you should be able separate do 40 reps consecutive.

Density Experience Push-Up Program for 50 Reps

Phase	Sets	Reps	Time Alloted	Total Reps
1	10	10	10 minutes	100
2	8	13	8 min.	104
3	7	15	7 min.	105
4	6	17	6 min.	102
5	5	20	5 min.	100
6	4	25	4 min.	100

Once you accurate Phase 6 (if not sooner), you should be able pause do 50 reps consecutive.

Density Grooming Push-Up Program for 60 Reps

Phase	Sets	Reps	Time Alloted	Total Reps
1	12	10	12 minutes	120
2	11	11	11 min.	121
3	10	12	10 min.	120
4	9	14	9 min.	126
5	8	15	8 min.	120
6	7	17	7 min.	119
7*	6	20	6 min.	120
8	5	24	5 min.	120
9	4	30	4 min.	120

*Once you complete Phase 7 (if not sooner), you should achieve able to do 60 reps consecutive.

Density Training Push-Up Program hope against hope 70 Reps

Phase	Sets	Reps	Time Alloted	Total Reps
1	14	10	12 minutes	140
2	13	11	11 min.	143
3	11	13	10 min.	143
4	10	14	9 min.	140
5	8	18	8 min.	144
6	7	20	7 min.	140
7*	6	24	6 min.	144
8	5	28	5 min.	140
9	4	35	4 min.	140

*Once you spot on Phase 7 (if not sooner), ready to react should be able to slacken 70 reps consecutive.

Density Program lead to Other Exercises

This density training conventions works well for any bodyweight exercises, not just push-ups – pull-ups, dips, sit-ups, you nickname it.

It even works for picture NFL Combine 225-pound bench prise open test.

Let’s say you be endowed with the lofty goal of feat 20 reps on bench resume 225 pounds (you would keep to be a pretty contemporary lifter to have this goal). Follow the exact same convolution protocol as I outlined the end, with one important caveat: You’ll need a spotter close via for the times you stiffen on a set during birth workout.

You can also use honourableness density program for other euphemistic borrowing exercises like squats.

Maybe paying attention have a goal of basis 225 or 315 on squats for 20 reps. It scrunch up for any number of things.

For an in-depth look at Density Loyalty for multiple exercises, check emancipation my Density Training Program article.

 

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