Quoted: I am currently able to do ~70 pushups in two minutes. I would like to be able to do 100 or so in two minutes. Yes, I know that I need to do more pushups. But is there a more effective training routine for increasing your max, than just doing pushups?
THanks
James
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When I was in the Army, I was able to do 100+ push-ups on the APFT. The main excercise I would use to prepare for it is bench press, I would rep the 135 to failure for a couple sets. Of course, I did other lifts so I couldn't neccessarily attribute it to the bench. My mainstays for upper body was bench press, dead-lift, dumbell rows, military press, and curls. I would add or drop other lifts from time to time.
If I had to pick 4 strictly for the push-up test I would say...
*bench press(maybe incline bench)
*a tricep extensions using a 45 lbs plate and then without taking a break,
*military presses
*pushups of course
The name of the game is muscle failure. At the end of my workout, I would do regular push-ups until I couldn't and then do "woman" push-ups(knees on the ground) until I reached failure. Maybe there is more effective, but it worked for me.
Not sure how you define "do 100", but doing 100 straight isn't the same as how the Army tests. You can rest, provided you keep all hands and feet on the ground. You can "sag in the middle or flex your back", I think thats the exact wording. You can't support most of your weight with your legs either.
During the test, I would go to the max for my age. Then break and keep going til the time was up, I think my best was 107. Generous grader.
Usually I would do approx. 95-100, usually I would have several not count at the end. Another trick is moving your hands across the ground and do wide arm push-ups, towards the end of the test.