Barrett Stover
- Barrett Stover is currently a candidate for a Master’s of Sports Performance at Louisiana Tech University, where he assists with the strength and conditioning program...

The Ultimate Push-Up Workout Plan

February 12, 2013 | Barrett Stover

Must See Strength Training Videos

Upper-Body Football Strength With Ben Watson

Justin Verlander Strength Training

UNC Baseball: Upper Body Power Training

Coming Up

Upper-Body Football Strength With Ben Watson

Guys seem to get a testosterone rush from the Bench Press. But often the compulsion to press maximum weight leads athletes to compromise their shoulder health. The solution? Push-Ups. (Perfect your technique: Perform Perfect Push-Ups.)

Often overlooked because of its simplicity, the Push-Up is an amazing exercise, benefiting the chest, core and shoulder muscles. When done properly, Push-Ups are also pretty useful in burning fat. For these reasons, I believe Push-Ups should be included in every workout program. Want to add strength and size while increasing your shoulder stability? The following Push-Up workout plan is for you.

Push-Up Workout Plan

Weighted Push-Ups

Sets/Reps: 4x4

  • Place plates on your upper back or wear a weighted vest (See Six Rules for Weight Vest Training)
  • Use enough weight so four reps will be challenging
  • While preforming, make sure your body stays flat and your lower back does not sag
  • Rest 90 to 120 seconds between sets

Triangle Push-Ups

The trick is to keep your hands as close as possible. This will recruit the maximum amount of muscle.

Sets/Reps: 3x10

Advertisement
  • In a push-up position, make a triangle with your hands
  • Rest one minute between sets
  • Want to increase difficulty? Elevate your feet on a bench, chair or small table

Pause Push-Ups

The pause technique is often used during a Bench Press to help get past the "sticking point" at the bottom of the press.

Sets/Reps: 3x8

  • Perform Push-Ups, pausing at the bottom
  • Hold pause for one second before returning to the top
  • Rest one minute between sets
  • Want to increase difficulty? Add weight

Physioball Push-Ups

Completing Push-Ups on an unstable surface at the end of a workout will really make your shoulder stabilizers work. You will feel your arms shaking as the ball moves slightly. To keep you from falling over, the smaller muscles in your shoulder (rotator cuff, deltoids, scapula stabilizers) will activate. This is a really great exercise for athletes requiring overhead strength.

Sets/Reps: 3x8

  • Place hands on top of physioball or BOSU
  • To increase difficulty, move your hands to the sides of the ball

Check out three more Physioball Push-Ups.

Topics: PUSH-UP | CHEST
Barrett Stover
- Barrett Stover is currently a candidate for a Master’s of Sports Performance at Louisiana Tech University, where he assists with the strength and conditioning program...

Connect

Advertisement

Resources

Performance Center

Custom workouts and performance tracking

STACK Fitness

Everything you need to be the fittest you ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

Varsity

High school sports community and content sharing

News

Find the latest news relevant to athletes