Push Up Routines

by James Kerrison on June 21, 2011

Push up routines are a great way to build your chest and arms. They can also be used to help actively recover from your other upper body workouts.

There are plenty of ways you can use basic pushup and their variations to suit a number of goals.

100 Reps Per Day

This routine is good for recovery between chest workouts and is a great way to increase your push up numbers. All you need to do here is 100 repetitions in total throughout the day. Make sure that you avoid too much fatigue and definitely don’t go to failure in any of the sets. You can do 10 sets of 10 an hour apart, 3 sets of 33 (+1) morning, noon and night, or 50 first thing and 50 before bed. Either way will be fine as long as you avoid that fatigue and just keep the blood flowing.

This push up routine can be done on any day that you aren’t doing a chest or pushing focused workout.


100 Reps For Time

This is more of a ‘finisher’ than a complete routine. Just start the stop watch and get 100 reps done as quickly as possible. You can add this to the end of any workout, upper body, lower body or full body.

If 100 ‘normal’ reps are too easy try the 100 reps from the video below


Texas Push Up Challenge

Don’t be fooled by its simplicity, here’s how it works:

1. Begin in a standing position.

2. Drop to a push-up position and do one push-up.

3. Stand back up quickly.

4. Drop back down and do two push-ups.

5. Stand back up.

6. Drop back down and do three push-ups, then stand back up.

7. Repeat this pattern until you do 10 reps on the last set of push-ups.

Your first goal is to finish. Your second goal is to finish under 2 minutes. Then try it out on your workout buddies!


Push Up Variations

With any of these push up routines or challenges you can use whichever variation of the exercise that you like (or can do). There’s no need to stick with ‘Regular Joe’ pushups.

Here’s a list of potential variations (and I’m sure there are more!)

  • One-foot push-ups
  • One-arm push-ups
  • Diamond push-ups
  • Between bench increased range push-ups
  • Hindu push-ups (Judo push-ups)
  • Dive-bomber push-ups
  • Push-ups with rotation (T-push-ups)
  • Spiderman push-ups
  • Push-ups with hip extension
  • Suspended push-ups (using TRX, blast straps, or rings)
  • Weighted plate push-ups
  • Weighted vest push-ups
  • Weighted chain push-ups
  • Band resisted push-ups
  • Clapping push-ups
  • Kneeling clapping push-ups
  • Stability ball push-ups
  • Stability ball push-ups with two balls
  • Side-to-side push-ups
  • Triangle push-ups
  • Side-tap push-ups
  • Push-up iso-holds
  • One-arm one-leg push-ups
  • Alligator push-ups
  • Grasshopper push-ups
  • Pike push-ups
  • Planche push-ups

The videos will do a better job of explaining these…


These are just some of my favorite push up routines, if you have one of your own leave a comment below.

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