How to Do 50 Push-ups With Ease
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.
- Onehundredpushups: The Hundred Push Ups Training Program
- Military.com: The Push-up Push Workout
- CBN.com: Push-ups, Why They Are Important to Your Workout
- Escamilla RF, Hooks TR, Wilk KE. Optimal management of shoulder impingement syndrome. Open Access J Sports Med. 2014;5:13–24. Published 2014 Feb 28. doi:10.2147/OAJSM.S36646
Dori Pinkerton is a writer based in New Haven, Conn. Her articles have appeared in the "Lancaster New Era" newspaper. Pinkerton is currently attending Yale University, as well as pursuing her Bachelor of Science in nursing at Southern Connecticut State University, with concentrations in psychology and German.