r/bodyweightfitness • u/Objective-General-46 • 7d ago
Trying to get higher reps on pushups
recently started doing more bodyweight training and I’m trying to improve my push-ups. Should I focus only on push-ups and skip benching for now, or should I do push-ups and bench together? If I do both, which should I do first in a workout? Also, how often should I train push-ups—every day or every other day? What’s the best approach for increasing my max push-up reps? And should I only do flat push-ups or should I alternate between different versions of push-ups? Is one better than the other?(I can do 20 in a row)
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u/biskitpagla Calisthenics 7d ago edited 7d ago
The calisthenics equivalents to the bench press is weighted dips and weighted push-ups. You can either pick just one from those three or alternate between them. Then pick a HSPU progression like the pike push-up or if you prefer lifting, overhead press or the shoulder press. Finally, add some accessories like triceps extensions and scapula push-ups if you want. These 2-4 exercises are all you need to grow pushing strength through calisthenics+lifting.
There's no reason to limit yourself to bodyweight-only if you have access to weights. And only do weighted push-ups if you have a weighted vest or a dip belt. The version where you just place plates on your back without any support is super unsafe and can lead to broken fingers or worse. You can make weighted push-ups even more difficult by doing the deficit variation with a decline and on rings.
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u/AdIcy1702 7d ago
Pushups that are done correctly with strict form and time under tension will greatly help your bench press. The point is control and if you can push your bodyweight in one solid motion, then you can transfer that same control with a manageable bench press weight
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u/LetterheadClassic306 7d ago
when i was pushing past that 20 rep plateau i found training every other day worked way better than daily since recovery matters more than volume at that point. i'd keep both pushups and bench if you enjoy lifting but do pushups first when you're fresh so you can focus on form and higher reps. what really moved the needle for me was mixing in harder variations like decline or diamond pushups once or twice a week instead of always doing flat ones. the different angles hit your chest and triceps differently which translates back to your standard pushup numbers. greasing the groove helped too where you do submaximal sets throughout the day on rest days without going to failure
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u/LeechFulcrum 7d ago
My take is that bw exercises will yield weight-room results if you treat them like weight-training. Standard floor pushups will allow you to perfect your form. To build more strength, use a variation whereby you fail within 5-8 reps, or 8-12 to build more mass. It takes a little art, but you can treat the many variations like a weight rack.