Improving the number of push-ups depends on regular exercise and applying reasonable strength training. Even people over 50 can significantly develop upper body strength if they practice on a planned basis.
When focusing on the quality of the movement, exercise volume and recovery time, the number of push-ups can increase significantly. Practicing almost to the point of fatigue and repeating regularly also helps progress faster. However, you need to be patient and accumulate small improvements over the week.
Push-ups 2-3 times a week
Regular exercise helps improve both muscle strength and endurance.
Side push-ups
Placing your hand on a chair or high platform during push-ups helps you perform more quality rounds in the process of building strength.
Strengthen throbbing muscle groups
You can add exercises such as push-ups, chest pushups, or overhead lifts to support more effective push-ups.
Strengthen core muscle
Exercises like planks help improve body stability - an important factor in performing proper push-ups.
Lower yourself slower
Performing the lowering phase in 2-3 seconds helps increase the load-bearing time, thereby supporting faster strength development.
Don't train until you are completely exhausted
Stopping before the tolerance limit of 1-2 sets helps the body recover better and maintain stable progress.
Check again after 4 - 6 weeks
Re-evaluating regular exercise results helps maintain motivation and track clear progress.
