Unlock the Secret to Doing Push-Ups Faster: How to Do Push-Up Quickly

Want to build impressive strength and power? Learn how to do push ups quickly, and you’ll be well on your way to achieving your fitness goals. Push ups are a fundamental exercise that targets multiple muscle groups, including your chest, shoulders, triceps, and core. While mastering the basic form is crucial, there are techniques and strategies you can employ to increase your push up speed and efficiency. This blog post will guide you through a comprehensive approach, from proper form to advanced variations, to help you unlock your push up potential.

Master the Fundamentals: Perfecting Your Form

Before diving into speed, it’s essential to nail the foundation. A solid push up form ensures proper muscle engagement and prevents injuries.

1. Starting Position:

• Begin with your hands shoulder-width apart, fingers pointing forward.
• Keep your body in a straight line from head to heels, engaging your core.
• Your chest should be slightly above the ground, with elbows slightly bent.

2. Descent:

• Lower your body slowly, keeping your core engaged and elbows close to your body.
• Aim for a controlled descent, avoiding collapsing your chest or flaring your elbows outwards.

3. Ascent:

• Push yourself back up to the starting position, extending your arms fully but avoiding locking your elbows.
• Maintain the straight line from head to heels throughout the movement.

4. Breathing:

• Inhale during the descent and exhale during the ascent.

5. Repetition:

• Focus on quality over quantity. Start with a manageable number of repetitions and gradually increase as you build strength.

Building Strength and Endurance: The Foundation of Speed

Before you can do push ups quickly, you need to build the underlying strength and endurance.

1. Wall Push Ups:

• This variation is ideal for beginners or those struggling with full push ups.
• Stand facing a wall with your hands shoulder-width apart and slightly higher than your shoulder level.
• Lean forward, bending your elbows until your chest touches the wall.
• Push back to the starting position.

2. Incline Push Ups:

• Use a bench, chair, or any elevated surface.
• Place your hands shoulder-width apart on the surface, with your body at an incline.
• Perform push ups as described above, using the incline for support.

3. Kneeling Push Ups:

• Start on your knees with your hands shoulder-width apart.
• Lower your chest towards the ground, keeping your core engaged and elbows close to your body.
• Push back up to the starting position.

4. Negative Push Ups:

• Start in the top position of a push up.
• Slowly lower your body down, focusing on a controlled descent.
• Use your hands to push yourself back up to the starting position.

Unlocking Speed: Advanced Techniques and Variations

Once you’ve established a strong foundation, you can start incorporating techniques to increase your push up speed.

1. Explosive Push Ups:

• Perform a regular push up, but add a burst of power during the ascent.
• Push off the ground with force, driving your body upwards.
• Land softly with your chest slightly above the ground, ready for the next repetition.

2. Clapping Push Ups:

• Perform a regular push up, but as you push up, explosively extend your arms and clap your hands in front of your chest.
• Land softly with your chest slightly above the ground, ready for the next repetition.

3. Plyometric Push Ups:

• Similar to explosive push ups, but with a greater emphasis on explosiveness.
• Push off the ground with maximum force, driving your body upwards and allowing your hands to leave the ground for a brief moment.
• Land softly with your chest slightly above the ground, ready for the next repetition.

4. Decline Push Ups:

• Place your feet on an elevated surface, such as a bench or chair.
• This variation increases the difficulty, making your chest muscles work harder.

5. Diamond Push Ups:

• Place your hands close together, forming a diamond shape with your thumbs and index fingers touching.
• This variation targets your triceps more effectively.

Fueling Your Performance: Nutrition and Recovery

To maximize your push up speed and performance, it’s crucial to fuel your body with the right nutrients and allow for adequate recovery.

1. Nutrition:

• Prioritize protein intake to support muscle growth and repair.
• Consume complex carbohydrates for sustained energy.
• Stay hydrated by drinking plenty of water throughout the day.

2. Recovery:

• Get enough sleep to allow your muscles to rebuild and recover.
• Incorporate active recovery activities like light cardio or stretching.
• Listen to your body and take rest days when needed.

The Path to Push Up Prowess: A Step-by-Step Guide

Here’s a structured approach to help you progress from beginner to advanced push up levels:

Week 1-2: Focus on mastering form and building endurance.

• Day 1: Wall push ups (3 sets of 10-15 repetitions).
• Day 2: Incline push ups (3 sets of 8-12 repetitions).
• Day 3: Rest.
• Day 4: Kneeling push ups (3 sets of 10-15 repetitions).
• Day 5: Negative push ups (3 sets of 8-12 repetitions).
• Day 6: Rest.
• Day 7: Rest.

Week 3-4: Introduce advanced techniques and variations.

• Day 1: Explosive push ups (3 sets of 8-12 repetitions).
• Day 2: Clapping push ups (3 sets of 5-8 repetitions).
• Day 3: Rest.
• Day 4: Plyometric push ups (3 sets of 5-8 repetitions).
• Day 5: Decline push ups (3 sets of 8-12 repetitions).
• Day 6: Rest.
• Day 7: Rest.

Week 5-6: Increase the intensity and challenge yourself further.

• Day 1: Explosive push ups (3 sets of 10-15 repetitions).
• Day 2: Clapping push ups (3 sets of 8-12 repetitions).
• Day 3: Rest.
• Day 4: Plyometric push ups (3 sets of 8-12 repetitions).
• Day 5: Diamond push ups (3 sets of 10-15 repetitions).
• Day 6: Rest.
• Day 7: Rest.

Note: Adjust the number of sets and repetitions based on your fitness level and progress. Always prioritize proper form over speed.

Beyond Speed: The Benefits of Mastering Push Ups

Beyond increasing your push up speed, mastering this exercise offers a multitude of benefits:

• Improved Strength and Power: Push ups target multiple muscle groups, building overall strength and power.
• Enhanced Functional Fitness: Push ups mimic everyday movements, improving your ability to perform tasks such as lifting objects or climbing stairs.
• Increased Core Stability: Engaging your core muscles during push ups strengthens your abdominal and back muscles, improving your overall stability.
• Improved Cardiovascular Health: Push ups elevate your heart rate, improving cardiovascular function.
• Boosted Confidence: Seeing progress in your push up performance can boost your confidence and motivation.

Reaching New Heights: Continuously Challenging Yourself

Once you’ve mastered the basics and advanced variations, continue to challenge yourself by:

• Increasing the Number of Repetitions: Gradually increase the number of push ups you can perform in a set.
• Adding Weight: Use a weighted vest or resistance bands to increase the challenge.
• Introducing New Variations: Explore other push up variations, such as one-arm push ups or archer push ups.

Beyond the Basics: Push Up Variations for Every Level

Beginner:

• Wall Push Ups
• Incline Push Ups
• Kneeling Push Ups

Intermediate:

• Regular Push Ups
• Explosive Push Ups
• Decline Push Ups

Advanced:

• Clapping Push Ups
• Plyometric Push Ups
• Diamond Push Ups
• One-Arm Push Ups
• Archer Push Ups

The Transformation Begins: Embracing the Journey

Learning how to do push ups quickly is a journey of strength, endurance, and perseverance. Embrace the process, celebrate your progress, and never stop challenging yourself. With dedication and consistency, you’ll unlock your push up potential and reap the countless benefits this exercise offers.

Questions We Hear a Lot

Q: How many push ups should I aim for in a set?

A: The number of push ups you can perform in a set depends on your fitness level. Start with a manageable number and gradually increase as you build strength.

Q: How often should I do push ups?

A: Aim for 2-3 push up sessions per week, with at least one day of rest in between.

Q: What if I can’t do a full push up?

A: Start with easier variations like wall push ups or incline push ups. As you build strength, you’ll gradually progress to full push ups.

Q: What are some common mistakes to avoid when doing push ups?

A: Common mistakes include:

• SAGGING BACK: Keep your body in a straight line from head to heels.
• FLARE OUT ELBOWS: Keep your elbows close to your body.
• COLLAPSING CHEST: Maintain a controlled descent, avoiding collapsing your chest.

Q: How can I make push ups more challenging?

A: Add weight, increase the number of repetitions, or try more advanced variations.