Advanced: Get More Pushups Strategy 1
One of my members (Russell G. as we call him) at my gym has been increasing his pushup stamina and power by leaps and bounds and he told me how he’s been doing it in two words, “Weighted vest.”
He told me the gist of what he’s been doing, so here’s a 6 week program for advanced athletes.
If you can do at least 100 pushups (full range of course, with no added weight) in under 5 minutes, you may want to give this a shot at increasing your pushups.
Each week you’ll perform the following workout twice with at least two days rest in between. You’ll do a set of weighted pushups (at the prescribed weight), rest 3 minutes, then you’ll do a set of pushups without the vest using the same number of reps.
| Week | Reps | Weight | Reps | Weight |
| 1 | 50 | 20lbs | 50 | - |
| 2 | 50 | 30lbs | 50 | - |
| 3 | 75 | 25lbs | 75 | - |
| 4 | 75 | 35lbs | 75 | - |
| 5 | 100 | 30lbs | 100 | - |
| 6 | 100 | 40lbs | 100 | - |
Time yourself to mark your improvements and keep a log. To make sure you keep full range of motion, try video taping your pushups. You’ll may be surprised that once under fatigue, your range of motion will dramatically decrease unless you stay focused on it. Keep it legit and reap the benefits. You’ll get to 100 unbroken pullups (and beyond) faster than you think.