Push-ups target every single muscle group in the upper body. This includes the abs, torso, shoulders and arms. Doing a fair number of consecutive push-ups can be a integral part of strength training and help to prevent injury while promoting muscle balance. Another advantage of a workout that includes push-ups is the need for neither a gym membership nor equipment.
Determine the number of push-ups that you feel comfortable doing fully and in good form. To work your way up to 50 consecutive push-ups, establish four separate goals: five push-ups, followed by six to 14, 15 to 29 and 30 to 49. If you already fall into a category beyond five, work toward the next goal.
Practice push-ups with feet elevated to increase resistance. Place the feet on the bottom rung of a stool or on the first step of a flight of stairs.
Use proper form. Performing push-ups improperly can make them more difficult. Place your hands shoulder-width apart, with the elbows fully extended. Keep your body straight. You can vary the position of your feet from together to 12 inches apart. To complete a push-up, the body should remain completely straight throughout the exercise.
Perform short sets of push-ups throughout the day until you are able to do 50 at once. Two hundred push-ups a day in shorter sets is a good goal once you are comfortable.
If you are just beginning to do push-ups, you can devote as little as 30 minutes per week to perfect them. They will become easier over time.
If you are a healthy person over the age of 40, you may want to set smaller goals. For example, a healthy 55-year-old male may want to advance in sets of multiples of five.