{"id":57263,"date":"2016-06-20T16:13:19","date_gmt":"2016-06-20T21:13:19","guid":{"rendered":"http:\/\/www.artofmanliness.com\/?p=57263"},"modified":"2021-09-10T11:50:01","modified_gmt":"2021-09-10T16:50:01","slug":"4-tips-for-getting-more-out-of-your-push-ups","status":"publish","type":"post","link":"https:\/\/beta.artofmanliness.com\/health-fitness\/fitness\/4-tips-for-getting-more-out-of-your-push-ups\/","title":{"rendered":"How to Break Through a Push-Up Plateau"},"content":{"rendered":"

\"Sean<\/a><\/p>\n

Editor’s note: This is a guest article from Anthony Arvanitakis<\/a>. <\/em><\/p>\n

Push-ups: the manliest and most foundational strength exercise for the upper body. They’ve been turning boys into men since the dawn of physical fitness. I won\u2019t bore you with their benefits (i.e., they require no equipment, they\u2019re great for the whole upper body, etc.) — you already know all that! Rather, I’ll be answering the question, \u201cWhy is it that even though push-ups produce amazing results in the beginning, I stop seeing any serious progress after a few months?\u201d<\/p>\n

No more soreness, no new muscle-gains…you don\u2019t really feel as if you\u2019re getting or looking any stronger. All you get is an increase in repetitions, and that\u2019s the problem!<\/em> Most of you can do too many push-ups after a certain point.<\/p>\n

But you might ask, “Isn\u2019t that good? Isn\u2019t doing more repetitions a sign of progress?”<\/em><\/p>\n

Well, it depends. If you\u2019re trying to break the Guinness push-up record, then maybe yes. But, if you want a stronger and more defined body, it\u2019s definitely the wrong way to do them. Here\u2019s the thing: if you can do more than 20 repetitions in any strength-related exercise, it simply means that its intensity is not challenging enough for you anymore. You\u2019re not stimulating your muscles to any serious extent, and that’s why you\u2019re not building any more muscle and strength. All you\u2019re doing is building endurance at pushing yourself up and down off the floor.<\/p>\n

Utilizing the Mind-to-Muscle Connection to Get More Out of Bodyweight Exercises<\/span><\/h3>\n

Instead of wiling away your time doing push-up after push-up with no real benefit, there is a muscle you can use to make this exercise as challenging as it felt when you were first doing it. Not only that, but by using this muscle, you\u2019ll also be getting a chest pump like you\u2019ve never felt before! Which muscle is it? The strongest one you possess: your mind! By learning to master the Mind-to-Muscle Connection, you\u2019ll be able to increase muscle tension and do fewer, but more qualitative, repetitions. Below, I walk you through this connection, and then give tips on how to use it to maximize your push-ups.<\/p>\n

External Cues vs. Internal Cues<\/h3>\n

External Cues<\/strong><\/p>\n

Most people focus on external strength-training cues. These are all those training characteristics that are a) measurable (i.e., reps, sets, resting times, etc.), and b) obvious to the naked eye (such as using good form while executing the exercise). External cues are very important. They should be the first thing one focuses on getting right as a beginner. But, once you\u2019ve mastered them, and once the exercise stops being challenging, combining them with internal cues is key.<\/p>\n

Internal Cues<\/strong><\/p>\n

The Mind-to-Muscle Connection (MMC) focuses on internal cues, which are the inner sensory feedback your body gives during your training. For example, one internal cue is the muscle burn you feel during the last reps of an exercise. Another one is the muscle pump <\/em>you feel after a set. Internal cues can help you make the exercise more difficult — without having to add extra weight — allowing you to keep making progress in terms of strength and muscle development.<\/p>\n

Another great benefit of utilizing internal cues is that you can do strength-building exercises without stressing your joints too much. This can be especially helpful if you’re over 30, when joints gradually become more sensitive and prone to injury.<\/p>\n

To Build Strength, Choose Quality Over Quantity<\/strong><\/p>\n

Mind-to-Muscle techniques are not going to help you do more reps, or lift more weight in a strength-related exercise. On the contrary, they make each exercise more difficult to perform. It won\u2019t be easy in the beginning — you\u2019ll have to put your ego aside, since doing fewer reps feels, well, less manly. But doing fewer, more challenging reps, will build greater strength than doing a ton of easy reps. Strength and muscle development comes more from quality, than quantity. Plus, utilizing MMC cues will give you a greater feeling of control over your body, minimize injury, and help you experience your workouts at a deeper level. Once you learn to apply it to bodyweight exercises like push-ups, you won\u2019t feel like doing them any other way again!<\/p>\n

4 Ways to Apply the Mind-to-Muscle Connection to Push-ups<\/span><\/h3>\n

Below are the 4 most important internal cues for developing the perfect pushup<\/a>. Experiment a little bit with all the tips today (doing one at a time), to get a general understanding of them. Tomorrow, begin practicing from tip #1, and then integrate it with one more new cue on each following day, until you’re doing all of them together.<\/p>\n

MMC Tip #1: Activate Your Pecs<\/h3>\n

When it comes to sculpting your physique, the main reason you do push-ups is for building a rugged chest and strong arms. Yet, if you\u2019re like most people, you mostly feel them in your shoulders and arms, right?  So, let\u2019s get started by first learning how to properly activate those pecs.<\/p>\n

Your chest’s main function is arm adduction. What\u2019s that? Try the following exercise and you\u2019ll understand (you can also check it out in the video below):<\/p>\n

    \n
  1. From a standing position, bring one arm in front of you (keep elbow straight) and place the fingertips of your opposite hand on your chest — just an inch or two above your nipple.<\/li>\n
  2. Now start pushing with your arm against a wall and towards your body (i.e., push with your right arm towards the left).<\/li>\n<\/ol>\n

    You’re instantly going to feel your chest muscle contract. After practicing with the wall, try to learn how to \u201cswitch on\u201d your pecs on cue. Then, work on keeping your chest activated during push-ups. Assume a push-up stance, and before initiating the movement, switch your chest on. Start doing push-ups and maintain this activation during the whole movement.<\/p>\n