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Warm up - Warm up properly. Neck rolls, shoulder shrugs and trunk twists, arm swings. Do 7-8 reps of each.

Type of push up - Use a tougher breed of push up (especially in the first week). Pause three times during each rep at the top, middle and bottom positions
of the move. This increases the amount of time your muscles are under tension, boosting growth.
Breaks - 45 second breaks between each set.
Other exercise - Also include other exercise during the program. Plank for 60 seconds plus 3 minutes bench pressing with a quarter of your single rep max.
Balance these exercises with back and bicep exercises.
Eating - Eat right with a breakfast that doesnt come from the frying pan. Breakfast of porridge and wholemeal toast. Grilled chicken and steamed
vegetables for lunch.
Injuries - Pain in your thumb can be avoided by keeping hands less than shoulder width apart. If the pain in your hand is on the pinky finger side, go to wide
grip push up.
Week Week One Week Two Week Three Week Four Week Five Week Six
Reps

11
12
9
9
13
16
17
14
14
20
22
30
20
20
28
29
33
29
29
40
20
20
24
24
20
20
22
50
26
26
33
33
26
26
22
22
60
Finally try 100 push ups without stopping after the six weeks!