How can I do more push-ups?

Do push-ups three to four times a week, build up total volume with a version you can do well, and try to add a rep or two each week. Most beginners can double their max within six to eight weeks that way.

The main idea is simple: you get better at push-ups by doing lots of good push-ups, not by testing your max every day. Training far from failure, in many sets, builds more than grinding out one ugly set.

Find your starting version

Pick the hardest version where you can do at least 8 clean reps:

• Wall push-ups, if you can't do many incline ones
• Incline push-ups with hands on a counter, then a table, then a chair or bench
• Knee push-ups, with a straight line from knees to head
• Full push-ups on the floor

A 4-week plan

Do this three days a week with a day off between. Start with the version above.

1. Week 1: 5 sets of about half your max, with 60 to 90 seconds of rest
2. Week 2: 5 sets of about 60 percent of your max
3. Week 3: 6 sets of about 60 percent
4. Week 4: test your max on one set, and then pick the next harder version if you can do 15 or more

So if your max is 10, that's 5 sets of 5 in week 1, 5 sets of 6 in week 2, and so on.

Other things that help

• Negatives: lower yourself over 4 to 5 seconds, then reset. Great if you can't do a single full push-up.
• Pausing at the bottom for a second
• Strengthening your triceps and shoulders with dips, pike push-ups or overhead presses
• A plank for core stiffness, since sagging hips waste energy
• Rest between sets. Cramming reps with 15 seconds of rest slows long-term progress

Common mistakes

Flaring your elbows straight out, dropping your hips, going only halfway down and training to total failure every session. Keep your elbows at about 45 degrees to your body and your body in one line.

Adding a bit of competition

A timer makes it more interesting. League of Fitness has 60-second push-up races where your phone camera counts the reps, so you're up against someone else and not just a number. You can also set it up with a friend, a phone timer and a witness.

If you get sharp pain in your wrists, shoulders or elbows, back off and see a doctor or physical therapist if it continues. Wrist discomfort often eases if you do push-ups on fists or push-up handles.