The Ultimate Push-Up Workout Plan

February 12, 2013 | Barrett Stover

Must See Strength Training Videos

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

  • 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...
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...

Featured Videos

Tim Tebow's NFL Off-Season Workout Tim Tebow's NFL Off-Season Workout Views: 153,019
Path to the Pros 2015: Trae Waynes Path to the Pros 2015: Trae Waynes Views: 80,757
Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,270,518
Load More

Resources

STACK Fitness

Everything you need to be fitter than 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

News

Find the latest news relevant to athletes

Most Popular Videos

Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,626,320
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,170,372
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 896,683
Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,292
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,395

Load More
More Cool Stuff You'll Like
Why You Should Add Depth Jumps to Your Workouts

Why You Should Add Depth Jumps to Your Workouts

Heavy Rope Workout for Big Gains

Heavy Rope Workout for Big Gains

10-Minute Dynamic Warm-Up for Any Workout

10-Minute Dynamic Warm-Up for Any Workout

Build Elite Strength With This Training System

Build Elite Strength With This Training System

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Soccer

What Sport Coaches Need to Know About Strength and Conditioning

What Sport Coaches Need to Know About Strength and Conditioning

9 Ways to Improve Your Squat Technique

9 Ways to Improve Your Squat Technique

2015 Summer Training Guide: Lacrosse

2015 Summer Training Guide: Lacrosse

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Why Single-Arm and Single-Leg Training is Better for Athletes

Why Single-Arm and Single-Leg Training is Better for Athletes

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

Mix Up Your Workout With Unique Partner Exercises

Mix Up Your Workout With Unique Partner Exercises

Troubleshooting the Lunge: How to Fix Your Form

Troubleshooting the Lunge: How to Fix Your Form

3 Simple Tips to Gain Muscle Mass

3 Simple Tips to Gain Muscle Mass

2015 Summer Training Guide: Football

2015 Summer Training Guide: Football

Building Functional Balance for Figure Skaters

Building Functional Balance for Figure Skaters

Olympian Carrie Tollefson's Core Workout

Olympian Carrie Tollefson's Core Workout

Building Brakes for More Speed

Building Brakes for More Speed

Use Single-Leg Strength to Enhance Soccer Performance

Use Single-Leg Strength to Enhance Soccer Performance

Why Reverse Lunges Are Better Than Forward Lunges

Why Reverse Lunges Are Better Than Forward Lunges

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Basketball

3 Bear Crawl Variations for Better Core Strength

3 Bear Crawl Variations for Better Core Strength

2015 Summer Training Guide: Track

2015 Summer Training Guide: Track

The 10-Minute Grip Strengthening Workout

The 10-Minute Grip Strengthening Workout

Full-Body Training: 4 Dumbbell Ring Training Exercises

Full-Body Training: 4 Dumbbell Ring Training Exercises

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Wrestling

Go Against Traditional Workout Order for Bigger Gains

Go Against Traditional Workout Order for Bigger Gains

Strength Isn’t Just How Much You Can Lift on a Barbell

Strength Isn't Just How Much You Can Lift on a Barbell

5 Things to Remember When You Wing Your Workout

5 Things to Remember When You Wing Your Workout

2015 Summer Training Guide: Baseball

2015 Summer Training Guide: Baseball

Build Powerful Muscles With Velocity-Based Training

Build Powerful Muscles With Velocity-Based Training

The Squat Variation That Torches Your Core

The Squat Variation That Torches Your Core

Perfect Planks: How to Make this Classic Exercise More Effective

Perfect Planks: How to Make this Classic Exercise More Effective

A Modern Twist to the Original Burpee

A Modern Twist to the Original Burpee

Are You Using the Right Weight for Every Exercise?

Are You Using the Right Weight for Every Exercise?

Build Lower-Body Power with This Squat Workout

Build Lower-Body Power with This Squat Workout

How to Build Strong Neck Muscles

How to Build Strong Neck Muscles

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Volleyball

Bulletproof Shoulders: A Shoulder Training Guide

Bulletproof Shoulders: A Shoulder Training Guide

Marcus Mariota's Speed and Strength Workout

Marcus Mariota's Speed and Strength Workout

YardBarker