Stuck on Pushups? Try the Pushup Push Workout!

Typically, you give the body 48 hours of rest before doing similar resistance exercises or weight training, so the body has time to recover and grow stronger. That is why many workout routines offer upper body exercises on Monday-Wednesday- Friday and lower body exercises Tuesday – Thursday. Some workouts even give up to 72 hours of rest before repeating the same exercises. But Bootcamp in every branch has used pushups as a daily exercise either in organized PT or punishment for not conforming to regulations usually with improving results. Throughout the years of experiencing military training either as a student or instructor, I noticed people were typically stronger in pushups by the end of training.

The program is a ten-day pushup plan that requires pushups daily, but still has some sound physiological rules that incorporate "some" rest but not much. Below is the program that has helped people go from 50 pushups to 80 pushups in two weeks.

On ODD days:

Do 200 pushups in as few sets as possible in addition to your regularly scheduled workout of cardio exercises. You can still do upper body workouts on these days if you are on a program already. This is a supplemental 200 pushups using maximum repetition sets (4 x 50, 8 x 25…your choice how you get to 200).

On EVEN days:

Do 200 pushups throughout the day. This can be little sets of ten done every half hour or fifty pushups done four times throughout the day.
RULE: If your maximum is under 50 pushups – do 200 a day. If your maximum is above 75, do 300 pushups a day.

Repeat the ODD/EVEN routine for a total of 10 days. Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders. Then on day 14 give yourself the pushup test (1 or 2 minutes depending on your PFT). I would not recommend this workout more than once every six months, since its rather challenging on the same muscle groups repeatedly.

Thanks to NRD New York!!!