What does fact checked mean?
At SportsRec, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- ACE: Fit Life
- ExRx: Decline Push-up
- ExRx: Variable Resistance Weight Training
- ExRx: Weight Training
- ExRx: Depth Push-up
- ExRx: Clap Push-up
- ACE: Light Weights vs. Heavy - The Battle Wages On
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Should I Do Pushups Until Failure to Increase My Reps?
Wavebreakmedia Ltd/Wavebreak Media/Getty Images
The pushup is a tried-and-true exercise that targets your pecs, shoulders, arms and core. Correct form is crucial. If you want to increase the number of push-ups you can perform, you'll need to work until failure. But you can add many more techniques and variations to your pushups to blast these muscle groups and increase your strength and reps.
Work to Failure and Beyond
ExRx says to vary your resistance training for maximum results. Alternate high reps and low weight with low reps and high weight. One way to do this is to perform your standard pushups first and then drop to your knees and squeeze out as many additional reps as you can. Keep your head, neck, spine and hips in a straight line and tighten your abdominal muscles to engage your core.
Another way to increase your strength and improve your ability to perform more reps of standard pushups is to perform more difficult versions. There are several ways to accomplish this. You can place your feet on a bench or stability ball to add a decline and more resistance to your pushups. You can also lift one leg off the floor, do a clap pushup. or bring your hands closer together to increase the difficulty of your pushups. A plyometric depth pushup is another variation that increases pushup difficulty. During a plyometric depth pushup, your hands and feet are on risers. You push up, lift your hands off the riser and move them inward. Then, push your hands off the riser again and move them outward. This is an advanced pushup that requires strength and coordination.
- Wavebreakmedia Ltd/Wavebreak Media/Getty Images