How to learn to push up 50 times in a month

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Fifty push-ups is a very real result. The life hacker offers a detailed plan of five exercises, after completing which you will be able to tick the box "50 push-ups" in a month.

Of course, you can only do classic push-ups, but this is quite boring and can lead to overtraining of some muscles. The five-way plan will diversify your workouts and help you pump different muscle groups. So, let's begin.

No. 1. Classic push-ups

• Stand upright, arms and legs straight, shoulders above wrists.
• Exhale before starting the exercise, then bend your elbows as you inhale, lowering your chest to the floor.
• Stop when your shoulders are level with your elbows.
• With an exhalation, straighten your arms, returning to the starting position.
• While doing the exercise, tighten your abs and buttocks to keep your back straight.

No. 2. Push-ups on one leg

• Stand upright, lift your left leg.
• Perform push-ups, keeping your leg in weight for the rest of the exercise.
• If it's too difficult, place your right foot on your knee, as shown in the photo below.

№ 3. Push-ups with wide arms

• Stand upright, placing your arms wider than your shoulders.
• During push-ups, do not spread your elbows too far to the sides.
• Perform push-ups, exhaling with effort.

No. 4. T-push-ups

• Stand up in a lying position.
• Do a push-up.
• Raise one hand and step into the side plank.
• Keep your body straight without bending. One arm is extended upward, the other is on the floor, the shoulder is above the wrist.
• Return to the lying position and repeat the exercise, going into the bar on the other side. Two T-push-ups with an exit to the bar in both directions counts as one repetition.

No. 5. Diamond push-ups

• Stand upright, placing your hands close to each other, so that the thumbs and forefingers of both hands come together. A diamond is formed between the palms, hence the name.
• Perform push-ups, trying to keep your elbows close to your body.
• If it's too difficult, place your hands a little further apart.

Training plan for the month

Rest every two days. On such days, you can do exercises for other muscle groups.

If you can't complete all of the straight-leg push-ups, do as much as you can and then kneel down to finish the set.

Day of month	The exercise	Total number of push-ups
1	1 rep of each type of push-up	5
2	1 repetition of each type of push-up, perform 2 sets	10
3	Recreation
4	2 repetitions of each type of push-up	10
5	1 repetition of each type of push-up, perform 3 sets	15
6	Recreation
7	2 reps of each push-up, do 2 sets	20
8	3 reps of each type of push-up	15
9	Recreation
10	2 reps of each push-up, do 3 sets	30
11	4 reps of each type of push-up	20
12	Recreation
13	3 reps of each push-up, do 2 sets	30
14	4 reps of each type of push-up	20
15	Recreation
16	5 reps of each type of push-up	25
17	6 reps of each type of push-up	30
18	Recreation
19	4 reps of each push-up, do 2 sets	40
20	6 reps of each type of push-up	30
21	Recreation
22	7 reps of each type of push-up	35
23	8 reps of each type of push-up	40
24	Recreation
25	8 reps of each type of push-up	40
26	9 reps of each type of push-up	45
27	Recreation
28	9 reps of each type of push-up	45
29	5 reps of each type of push-up, perform 2 sets	50
30	10 repetitions of each type of push-up	50

Try this plan, do not miss workouts and share your results in the comments.