Push-ups are truly one of the greatest full-body exercises you can perform. They engage your upper body, and contribute to core stability, and you only require yourself and the floor—no special equipment required. But if you’re at a plateau, at a particular number and can’t get past that, don’t worry. The proper plan can completely increase those push-up repetitions in a gradual and safe manner.

1. Get Your Form Right First
   Hey, before you go cranking out more push-ups, just make sure you’re doing them correctly. Poor form not only makes you slower but can also injure you.

Maintain a straight body from the head to the heels.
✅ Keep your hands slightly wider than shoulder-width.
Hold your elbows at a 45-degree angle from your body.
Remember to engage your core and glutes as you’re performing this.

Tip: It’s quality, not quantity, dude. You’d definitely rather do ten perfect push-ups than 20 that are all sloppy.

Experiment with the “Grease the Groove” method.
This method means doing multiple sets of push-ups throughout the day—but never to failure.

For example:

If your max is 20 reps, simply do 10 reps a few times a day—like morning, afternoon, and evening.

Keep it fresh; regularity and consistency are the key.

This builds endurance without overtraining.

Switch Up Your Workouts
If you want to improve at pushups, try some different versions that target the supporting muscles.

Try:

Incline push-ups (easier)

Diamond push-ups (triceps)

Wide-arm push-ups (chest emphasis)

Negative push-ups (lower slowly to build control)

Spiderman push-ups (adds core + mobility)

Adding these into your weekly routine builds strength and control.

4. Begin a Push-Up Progression Plan
   Okay, here’s a relaxing weekly schedule:

Day 1 – Max push-up test, bro!
Day 2 – Perform 60–70% of your maximum for 3 sets.
Day 3 – Easy cardio or chill day.
Day 4 – Push-up variation workout, bro! Day 5 – Ladder set (1-2-3-4-5 and then descending)

Day 6 – Grease the groove (low rep sets through the day)

Day 7 – Rest

Do it weekly and gradually increase your rep range.

5. Strengthen Supporting Muscles

Push-ups aren’t just about chest strength. You need a strong core, shoulders, and triceps too.

Incorporate:

Planks

Dips

Shoulder taps

Resistance band presses

They keep you steady and strong with each push-up you perform.

6. Rest and Recovery Matter

Pushing every day without rest won’t help—you’ll burn out or plateau. Make sure to:

Sleep at least 7–8 hours

Stay hydrated Stretch or foam roll tight muscles Progress needs recovery. Final Thoughts You don’t need to be a gym freak to improve at push-ups. Just persevere, master proper form, and have a sound game plan. Whether you’re doing 10 or 100 push-ups, it’s all about the same thing: get stronger, train smart, and keep pushing yourself. Okay, just go ahead and destroy 10. Or 20. You know what I mean. ????