Best Push Up Workout Plan For Men

Push ups: they’re simple, they’re versatile, and they’re incredibly effective. They are a bodyweight exercise that you can do virtually anywhere, anytime, without any equipment. They work several muscles in your body, including your chest, shoulders, triceps, and core, making them an excellent exercise for improving overall body strength. In this blog post, we’re going to dive into a comprehensive push up workout plan that can enhance your fitness and tone your physique.

Understanding the Push Up

Before we delve into the workout plan, let’s ensure we understand what a proper push up looks like. Start in a high plank position, hands directly under the shoulders, legs extended, and core engaged. Lower your body until your chest nearly touches the floor, elbows tucked close to your body. Push your body back up, keeping your core engaged throughout.

The Push Up Workout Plan

This push up workout plan is designed to be versatile. It’s perfect for beginners who are just starting, but also has the potential to challenge even the most seasoned athletes. The plan lasts for six weeks, with four workout days per week. Each workout should take no more than 20 minutes.

Week 1 & 2: Building a Base

In the first two weeks, we’ll focus on building strength and perfecting form. The aim is to get comfortable with the push up movement.

• Day 1: Standard push ups – 3 sets of 5
• Day 2: Rest
• Day 3: Standard push ups – 3 sets of 5
• Day 4: Rest
• Day 5: Standard push ups – 3 sets of 6
• Day 6: Rest
• Day 7: Standard push ups – 3 sets of 6

Week 3 & 4: Gaining Strength and Endurance: push up workout plan

We’ll increase the number of reps and introduce variations to challenge different muscles.

• Day 1: Standard push ups – 3 sets of 8
• Day 2: Wide push ups (for chest) – 3 sets of 5
• Day 3: Rest
• Day 4: Diamond push ups (for triceps) – 3 sets of 5
• Day 5: Rest
• Day 6: Decline push ups (for upper chest and shoulders) – 3 sets of 5
• Day 7: Rest

Week 5 & 6: Maximizing Potential: push up workout plan

In the final weeks, we’re going to challenge ourselves, increasing reps and incorporating more challenging push up variations.

• Day 1: Standard push ups – 3 sets of 10
• Day 2: Wide push ups – 3 sets of 8
• Day 3: Diamond push ups – 3 sets of 8
• Day 4: Rest
• Day 5: Decline push ups – 3 sets of 8
• Day 6: Plyometric push ups (for power and strength) – 3 sets of 5
• Day 7: Rest

Remember, maintaining good form is more important than the number of reps. If you’re struggling, reduce the number of reps or revert to an easier variation.

Progressing with your push up workout Plan

After six weeks, you should feel stronger and see noticeable improvements in your physique. But don’t stop there! Keep progressing by adding more reps, reducing rest time, or trying more challenging variations. Some advanced options include the one-arm push up, Superman push up, and planche push up.

The Power of Push Ups

Push ups are far more than just a chest exercise. They work the entire body, improving stability, strength, and endurance. By sticking to this workout plan, you will not only improve your push up performance, but you will also develop a stronger, more toned physique.

This push up workout plan offers a structured approach to improving your push up proficiency and overall body strength. It’s a versatile plan that can be tailored to your fitness level, whether you’re a beginner or an experienced athlete. So, are you ready to embark on your push up journey? Remember, consistency is key, and every push up brings you one step closer to your fitness goals. Happy pushing!