Ive been training for some time and dont seem to be making much progress with my press ups. i can still only do like 30 max. and cant seem to improve them.
i do 30 morning, afternoon and night every day, and go to the gym every day also, and run every night. all other fitness seems to be ok its just press ups,
does anyone have any hints or tips?
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Help with press ups
Re: Help with press ups
[quote="the Dan"]
i do 30 morning, afternoon and night every day, and go to the gym every day also, and run every night. all other fitness seems to be ok its just press ups,
[/quote]
What do you do at the gym? Do have a rest day at all? Are you over-training your shoulders/chest at all?
Baz
i do 30 morning, afternoon and night every day, and go to the gym every day also, and run every night. all other fitness seems to be ok its just press ups,
[/quote]
What do you do at the gym? Do have a rest day at all? Are you over-training your shoulders/chest at all?
Baz
Perhaps look into a proper strength training routing instead of just using "all the machines" and look into free weights as these will benefit you more than machines. They introduce the stabilizer muscles and also I find have much larger range of motion/ exercises to benefit from.
But to improve press ups the best thing to do is press ups... maybe do them two days on one day off kind of thing, try pyramids, isometric holds, ladders and such to push through the plateau.
Don't just do Marine style press ups (all though these should be the ones you do the most) but try wide grip, close grip, weighted, clap, normal, Hindu etc to hit the muscles in different ways.
Just some tips
Stokey
But to improve press ups the best thing to do is press ups... maybe do them two days on one day off kind of thing, try pyramids, isometric holds, ladders and such to push through the plateau.
Don't just do Marine style press ups (all though these should be the ones you do the most) but try wide grip, close grip, weighted, clap, normal, Hindu etc to hit the muscles in different ways.
Just some tips
Stokey
How old are you, if you don't mind me asking, I know the gym I go occasionally and my old gym both either allowed me to or turned a blind eye to me using free weights and that’s at 14-15.
It is a good idea to get a instructor or work out partner to show you correct form if you do get on to any free weight stuff... but I guess if you're gym says you can then never mind because it certainly isn't necessary to weight train.
Best of luck
Stokey
It is a good idea to get a instructor or work out partner to show you correct form if you do get on to any free weight stuff... but I guess if you're gym says you can then never mind because it certainly isn't necessary to weight train.
Best of luck
Stokey
I got stuck at around 25 press ups before my prmc. Im still shit but better than I was!
What worked for me was doing 2 minutes worth. Start your stop watch and make a start. Once you max out at your limit (you say 30 at the moment) after say 60 seconds, rest in the extended position, crack out a couple more, rest, bang out a couple more etc.
Did the job for me.
Have fun.
What worked for me was doing 2 minutes worth. Start your stop watch and make a start. Once you max out at your limit (you say 30 at the moment) after say 60 seconds, rest in the extended position, crack out a couple more, rest, bang out a couple more etc.
Did the job for me.
Have fun.
rt 10/09/2007
It may seem dead obvious and simple, but try pushing past 30. I remember when I started out I could do around 15, got it up to 20 quickly and then plateaued for a while like you've done. I could only just manage 20 but then I pushed out 25 few times a day and that got my momentum up again.
Also remember rest days and stretching, as important as pressups themselves; and as Stokey said vary it a bit. Not only will this target and build on different parts of your upper arms it will also add variety to your routine, always a good thing to vary things so you're never bored.
And try circuits with pressups, again just to vary things and target your whole body at the same time. A good beginning is a workout from "Fighting Fit" by Adrian Weale (good, useful book).
Warmup
Pressups 20
1 min rest
Crunches 20
30 secs rest
Pressups 20
30 secs rest
Leg Raises 25
"
Pressups 20
"
V-Crunches 20
"
Pressups 20
"
Hyperextensions 20
"
Tricep Dips 20
"
Crossover Crunches 20
"
Tricep Dips 20
"
Leg Raises 25
Try this, a pretty tough workout in its own right, but to make it harder up the reps maybe by five if your max pressups are 30 (don't be afraid to rest with your arms locked out if you struggle with 25 pressups at first). This should get your whole body, not only your pressups, working well.
Good luck, hope that helped you a bit.
Also remember rest days and stretching, as important as pressups themselves; and as Stokey said vary it a bit. Not only will this target and build on different parts of your upper arms it will also add variety to your routine, always a good thing to vary things so you're never bored.
And try circuits with pressups, again just to vary things and target your whole body at the same time. A good beginning is a workout from "Fighting Fit" by Adrian Weale (good, useful book).
Warmup
Pressups 20
1 min rest
Crunches 20
30 secs rest
Pressups 20
30 secs rest
Leg Raises 25
"
Pressups 20
"
V-Crunches 20
"
Pressups 20
"
Hyperextensions 20
"
Tricep Dips 20
"
Crossover Crunches 20
"
Tricep Dips 20
"
Leg Raises 25
Try this, a pretty tough workout in its own right, but to make it harder up the reps maybe by five if your max pressups are 30 (don't be afraid to rest with your arms locked out if you struggle with 25 pressups at first). This should get your whole body, not only your pressups, working well.
Good luck, hope that helped you a bit.
I have exactly the same problem mate. I stated off being able to do about 30 odd pressups. Ive been doing:
1 x max rep pressups
3 x 20 reps
I do this in the morning afternoon and night with about 2 mins in between each set. But you cant keep this up for long as you really start to fatigue quickly and doing 20 reps seems impossible by the third day of these. So i have think that a rest day during the week would be good. Maybe do this monday tuesday rest on wednesday and then thursday and friday. I managed to bump up my pressups up to about 40 reps.
1 x max rep pressups
3 x 20 reps
I do this in the morning afternoon and night with about 2 mins in between each set. But you cant keep this up for long as you really start to fatigue quickly and doing 20 reps seems impossible by the third day of these. So i have think that a rest day during the week would be good. Maybe do this monday tuesday rest on wednesday and then thursday and friday. I managed to bump up my pressups up to about 40 reps.
on PRMC you will be allowed to raise yourself, but your back must be straight- i.e you would be in the locked elbow position you would be in after finishing a pressup (so no, you cant arch your back, it should be dead straight).
the Dan, I can only offer personal advice based on what I did to improve my pressup scores, which was based on the recommended routine on the navy careers website, which was basically 3 sets of pressups, of, for example, 20, 25, 20, with about 1 minute of rest between each of the 3 sets. You can throw in sets of pullups and/or situps with this to make it more of a circuit; I found 3 sets in those quantities extremely helpful for pushing up my limit. Alot of it is mental, or so I found, so that when you found what you think is your limit it becomes difficult to push past, so this breaks it up quite nicely; just remember to increase the number of reps when you are able to do so.
Once you've completed the 3 sets, rest for abit and repeat if you can, if not just do lower numbered sets, also try doing pressups when you have spare time, i.e before bed or at the top of the stairs, something random so it's not all routine and boring.
Again, there are probably better methods out there, but this is what I personally used to help me.
the Dan, I can only offer personal advice based on what I did to improve my pressup scores, which was based on the recommended routine on the navy careers website, which was basically 3 sets of pressups, of, for example, 20, 25, 20, with about 1 minute of rest between each of the 3 sets. You can throw in sets of pullups and/or situps with this to make it more of a circuit; I found 3 sets in those quantities extremely helpful for pushing up my limit. Alot of it is mental, or so I found, so that when you found what you think is your limit it becomes difficult to push past, so this breaks it up quite nicely; just remember to increase the number of reps when you are able to do so.
Once you've completed the 3 sets, rest for abit and repeat if you can, if not just do lower numbered sets, also try doing pressups when you have spare time, i.e before bed or at the top of the stairs, something random so it's not all routine and boring.
Again, there are probably better methods out there, but this is what I personally used to help me.
what i did is just max out a couple of times a day in a minute then after a while do max in two minutes but my press ups were good to begin with from doing weights but mine improved mostly just from amxing out in 1/2 mintes a couple of times a day and making sure i had perfect form like my chest really close to the floor and locking out at the top with a tiny pause but make sure your doing them marine style though because thats what they want
psychometric test- passed
eye test- passed
interview- passed
medical- passed
pjft- passed
prmc- passed
rt- 5th of november
eye test- passed
interview- passed
medical- passed
pjft- passed
prmc- passed
rt- 5th of november
