This article guides you through a systematic approach to increase your pushup count beyond five repetitions. A structured program builds the foundational strength and endurance needed for higher volume. The following sections establish correct mechanics, introduce scalable modifications, provide a concrete training plan, and suggest accessory exercises. By prioritizing quality movement and consistent training, you can significantly increase your repetition capacity.
Essential Form and Muscle Engagement
Achieving a high number of pushups begins with perfecting the form of a single repetition. A pushup is a full-body movement, not merely an arm and chest exercise, which requires maintaining a straight line from your head to your heels throughout the entire range of motion. This alignment is achieved by bracing your core muscles and glutes, as if preparing for a light impact.
Position your hands slightly wider than shoulder-width apart, with fingers pointing mostly forward. Your wrists should be directly under your shoulders when you are in the plank position. As you lower your chest toward the floor, your elbows should bend backward at about a 45-degree angle relative to your torso. This elbow position ensures balanced engagement of the primary movers: the pectorals, the triceps, and the anterior deltoids.
The true value of a repetition lies in a full range of motion, which means lowering your chest until it is just a few inches from the floor, or touches it, and then pressing back up until your arms are fully extended. An incomplete or “half-rep” fails to fully challenge the muscles, particularly the triceps and chest at their lengthened state. Focusing on controlled movement, especially the lowering phase, builds the eccentric strength necessary to stabilize and control the entire exercise.
Scaling Pushups for Strength Building
To increase your repetition count, you must train your muscles to handle a higher volume of work. The solution is to temporarily reduce the percentage of your body weight you are lifting through various scaling methods. This allows you to perform sets of 10 to 15 repetitions, training your endurance and neurological pathways without failing early.
The easiest modification is the wall pushup, where you stand and press against a vertical surface, significantly reducing the load. Once you can comfortably perform three sets of 15 wall pushups, you can progress to incline pushups, which involve placing your hands on an elevated surface like a sturdy table or bench. The higher the surface, the easier the movement, because more of your body weight is shifted toward your feet.
A different scaling approach involves knee pushups, where you place your knees on the ground instead of your toes, maintaining a straight line from your head to your knees. While effective, the incline method is preferred because it maintains the full-body alignment of the standard pushup, making the transition to the floor smoother. Once you can successfully complete 10 to 12 repetitions of an incline pushup on a specific height, you should lower the elevation slightly to increase the difficulty.
A Structured Plan for Repetition Increase
Systematic training is the most reliable way to increase your pushup volume, focusing on consistent, progressive overload rather than random daily attempts. A frequency of two to three training sessions per week, with a rest day between them, allows for muscle recovery and adaptation. Each session should begin with a dynamic warm-up, such as arm circles and wrist stretches, to prepare the joints and muscles for work.
A highly effective method is to use a set structure based on your maximum number of repetitions (Max Reps) for your chosen variation. If you can do five full pushups, a sample workout involves performing multiple sets of three to four repetitions, stopping before you reach failure. For instance, aim for five sets of three repetitions with a 60-90 second rest between sets.
Four-Week Progression
A simple four-week progression focuses on volume and intensity manipulation:
- Week 1: Perform five sets of Max Reps, stopping when your form breaks down.
- Week 2: Increase the total volume by adding a sixth set, or by slightly shortening the rest time between sets.
- Week 3: Increase the intensity by moving to a slightly harder pushup variation or adding one full repetition to each set if possible.
- Week 4: Focus on a slight reduction in volume to allow for recovery, perhaps four sets of Max Reps, followed by a test of your new Max Reps at the start of Week 5.
Accessory Exercises to Support Pushup Strength
While practicing the pushup is paramount, certain accessory movements can address specific weaknesses that limit your repetition count. The triceps muscles are often the limiting factor in the final third of the pushup movement, responsible for fully extending the arms. Exercises like tricep dips, performed using a sturdy chair or bench, directly target this muscle group and build the necessary lockout strength.
Another effective tricep-focused movement is the close-grip pushup, which requires placing your hands directly under your shoulders, or even closer, forcing the triceps to take on a larger share of the load. If the full close-grip is too difficult, you can perform it on your knees or against an incline surface. Strengthening the triceps in isolation will translate to greater pushing power in the full pushup.
Core stability is also non-negotiable, as a weak core causes the hips to sag during the pushup, compromising form and wasting energy. Standard planks, held for 30 to 60 seconds, are excellent for building the static endurance required to maintain a rigid body line. Incorporating anti-rotation exercises, such as a single-arm plank or single-leg pushup variation, further challenges the core stabilizers, ensuring your entire trunk remains stable while your arms are actively pushing.