How to Increase Bench Presses and Push-Ups

Drills will push your body harder than you would normally.

Bench presses and push-ups are common exercises that target your chest, specifically your pectoral muscles. According to the American Council on Exercise, the number of bench presses and push-ups you can perform is a common test of athleticism. However, if you perform the same push-up and bench press exercises for a long period, your muscles will eventually plateau. To continue strengthening your muscles and increasing the amount of repetitions you can perform, change your workout strategy.

Things You'll Need

• Protein bars and shakes
• Stopwatch

Instructions

1. Eat 30 g to 40 g of protein, from a protein bar or shake, 30 minutes before every workout. According to the American Council on Exercise, consuming protein before your workout will give your muscles the nutrients they need to grow and become stronger. In addition to protein bars and shakes, include high-protein foods such as fish, lean meats, eggs, beans and nuts in your daily diet.

2. Execute a push-up drill three days a week. Write down the number of push-ups you perform regularly, for example, three sets of 25 repetitions. Double the number of repetitions. Using the previous example, you would perform three sets of 50 repetitions of push-ups. Start a stopwatch and perform your determined number as quickly as possible, resting only when necessary. When you are done, stop your stopwatch and take note of the resulting number. As your muscles strengthen, the resulting time will lessen and you will be able to perform more push-ups when not on a timed drill.

3. Increase your regular bench press weight by 20 pounds and perform a 10-minute drill on off days when you do not perform the push-up drill. Make sure you have a spotter present and start your stopwatch. Perform as many bench presses as possible in the 10-minute period, stopping to rest only when you absolutely must. Take note of how many bench presses you were able to do. Over time, the number will rise, increasing the weight and number of repetitions you can press.

Tips & Warnings

• Consult with a health care professional before beginning a new diet and workout routine.

References

• "Ace Personal Trainer Manual"; American Council on Exercise; 2003
• "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
• "You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women"; Mark Lauren and Joshua Clark; 2010