There are a few plateau-busting strategies that I teach to increase the amounts of pushups a person can do. The first method I teach to increase your one set rep max is to simply max out every workout, by doing as many pushups as you can in one set. If you can do 50, then try to add 1 or 2 each workout. This is a very effective method, but it can take awhile to build up. Only adding one rep per workout, it can take months to build up to large sets. If you are comfortable adding more reps during each workout, then this may be a very easy way for you to build up.
The second method that I teach is to find your max number of reps, and do sets of 50% to 60% of your max. So, if you can do 50, then do sets of 25-30. Try timing your sets, doing a set every 2 or 3 minutes. Do as many sets as you can, but do not over-train. When you cannot complete full sets any longer, then you should end your workout. After a couple weeks of doing more total reps, in a timed workout, you should be able to do more reps in each set. The shorter your break between sets, the more this strategy will benefit your one set max.
The third method that I teach is muscle isolation. Pushups work out the muscles in your chest, triceps, and shoulders. For most people, their weak points are the triceps and shoulders. So, to get better a pushups, it can be very beneficial to isolate, and work out the triceps and shoulders. A great way to do this is by doing dips. You can do dips with a folding chair or the edge of any sturdy piece of furniture, such as a couch. Simply sit on the ground in front of the chair/furniture, facing away from it. Extend your legs in front of your body. Then place your palms behind your body, up on the furniture. Lift yourself up, and repeat.
I hope these tips help you increase your one set max. Remember, pushups will always be painful and difficult; there is no workout strategy, supplement, or secret that will every change that. The trick to getting the most out of pushups is to learn to embrace the challenge, and find your reward in overcoming that challenge. Good luck.
The second method that I teach is to find your max number of reps, and do sets of 50% to 60% of your max. So, if you can do 50, then do sets of 25-30. Try timing your sets, doing a set every 2 or 3 minutes. Do as many sets as you can, but do not over-train. When you cannot complete full sets any longer, then you should end your workout. After a couple weeks of doing more total reps, in a timed workout, you should be able to do more reps in each set. The shorter your break between sets, the more this strategy will benefit your one set max.
The third method that I teach is muscle isolation. Pushups work out the muscles in your chest, triceps, and shoulders. For most people, their weak points are the triceps and shoulders. So, to get better a pushups, it can be very beneficial to isolate, and work out the triceps and shoulders. A great way to do this is by doing dips. You can do dips with a folding chair or the edge of any sturdy piece of furniture, such as a couch. Simply sit on the ground in front of the chair/furniture, facing away from it. Extend your legs in front of your body. Then place your palms behind your body, up on the furniture. Lift yourself up, and repeat.
I hope these tips help you increase your one set max. Remember, pushups will always be painful and difficult; there is no workout strategy, supplement, or secret that will every change that. The trick to getting the most out of pushups is to learn to embrace the challenge, and find your reward in overcoming that challenge. Good luck.
Source...