How to Increase Push Ups with the Miller Push Up Routine

If you can 1 or 100 push ups already, this routine is sure to challenge you and add more in 8 weeks.

Instructions

Difficulty: Moderately Challenging

1. The Miller Push Up Routine
   
   Do 5 sets at 50% max effort with 1 minute rest between sets. So if you can normally only do 10, do 5 sets of 5. If you can normally do 100. Do 5 sets of 50.
   
   After the last set stay in leaning rest position to failure. This means arms locked out, back strait, toes and hands touching the ground.
2. Rest 1 minute
   
   Do 5 more sets at 75% max effort with 1 minute rest between sets. If your max is 10 do 7-8 per set. If your max is 100 do 75 per set.
   
   After the last set stay in an iso push up to failure. This means arms at 90 degrees, triceps parallel to floor, only toes and hands touching the ground.
3. Rest 1 minute
   
   Do 5 more sets at 100% max effort. Rest 1 minute between sets.
   
   After the last set stay in leaning rest for 10 seconds, move to an iso push up for 10 seconds and back to leaning rest for 10 seconds. Continue to failure.
4. Start off doing this routine once a week on non-pressing days. After 2 weeks bump it up to 2 times per week. After 4 more weeks do this routine 3 times per week. At the end of 8 weeks, max out again on push ups. At this point you can change the numbers for 50% and 75% and continue the workout or be content at your current level of push ups. If you are testing, you should never be satisfied. There are men out there who can do over 300 push ups in 3 minutes. Work hard, put out and you will reach your goals.