Push-ups: Max out Your Reps

Are you one of those people who can't seem to get past 50 push-ups or 10 or 100? No matter what your "push-up plateau" is, author Ted Weinmann (Warrior Speed) has some tips to break through to the next level:

1. Start with a good diet and plenty of rest, many people overtrain.
2. Start lifting weights using a weight that enables you to perform at least 4 but not more than 6 reps for the pecs, tris, and delts. Either work them in that order each day you train or train them on different days. (Explanation - if you tire your triceps and then go to bench to work your pecs, you won't be able to give your pecs an adequate workout because your triceps will be the limiting factor in your bench.) Rest 2 to 3 minutes between sets.
3. When you hit a plateau, change the exercises (flys for bench) and/or your schedule (1, 2 or 3 workouts/week per muscle group).
   
4. Keep this up until you hit a final plateau, then add plyometrics and repeat.
5. Next final plateau, add dynamic weight training and repeat.
6. Don't forget mental training. Psyche yourself up. If you did 5 reps the last time, mentally train yourself that night and prior to the set on your next day's training to do 6 reps, or 5 reps with a couple more pounds.
7. If push-ups hurt your wrists, turn your hands out so that the fingers point toward 10:00 and 2:00 o'clock instead of at 12:00.

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