Static Push Ups: making major progress

by Ravi Raman on June 6, 2006 · 13 comments

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Along with the static contraction weight training, I’ve been working on bodyweight exercises. If static contraction techniques in the weight room can help you develop more top-end power and strength, I think that bodyweight exercises are great to build lasting strength and endurance. I think the two compliment each other. Plus, it is just so much easier to drop and do a few dozen push ups than to head to the gym.

Lately, I’ve decided to mash-up the two! I have been working static holds into my bodyweight exercise routine.

Most people are familiar with just pounding out push up reps or loads of crunches; but when was the last time you just held a push up for as long as you could? Most people never do this, but I think it might be a great way to stress the muscle more effectively.

The technique is this: after stretching a bit, place your arms slightly wider than shoulder width apart, and lower yourself only 3 inches. Hold this pose. Do not go too far down. Your arms should be almost (but not at) their point of complete lock-out.

The first time I did this I thought I could hold it forever (back on April 30th)….I made it 30 seconds before collapsing. Two weeks ago I made it for 2 min 30 seconds! I have been doing holds since then but haven’t timed myself. Will do a spot check later this week to see where I am at.

In parellel, I’ve been testing my 1 set max for pushups. I have been curious to see how only doing this minimal amount of training would help me progress. Here is my 1 set push up max has progressed in the past month:

  • May 7th: 30
  • May 14th: 37
  • May 16th: 38
  • May 29th: 41
  • (today) June 6th: 44

I haven’t been trying to set a personal record each time…but it has ended up happenng. Between May7th and today I have primarily been doing static push holds (one hold to failure every other day) in between my one-rep max tests. I have also done (3-4 times) some Hindu Pushups (yoga combo of downward/plank/upward dog), a few yoga classes and 1 full-on weight room session.

The point is, I am finding my self making some reasonable progress by only doing 1 set of static push ups every other day or so. Could I attribute the gains to the other random stuff I do? Perhaps, but when I was really into doing pushups in high school it tool me a very long time to make the progress I have made in the past month, and I worked a heck of a lot harder! I think there is something to this technique.

I’ll keep going and see where it leads me. My personal best for nonstop push-ups is 52. If I can beat 60 using this method…I will be a true believer!

btw….if you are reading this blog, let me know what your personal 1 set max is for push ups; just curious! Pls add a comment to the blog!

Related posts:

  1. Push Up Holds: Progress Check-In
  2. Push Up Holds: Progress Check-In
  3. Push Up – 1 Set Max Test
  4. Static Contraction Workout #1 Recap
  5. Push Up Max Check In
  6. Throw Your Weight Around
  7. Consistency in Training = Progress

{ 3 trackbacks }

Set Higher Standards » Blog Archive » Push Up Holds: Progress Check-In
June 9, 2006 at 3:10 am
Set Higher Standards » Blog Archive » Push Up Max Check In
August 18, 2006 at 6:59 am
Physical Training Tips - Military Forum
July 8, 2008 at 2:20 am

{ 10 comments… read them below or add one }

1 Denali June 7, 2006 at 7:03 pm

33 but keep in mind my right arm is as strong as a little girld

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2 ravisraman June 7, 2006 at 8:57 pm

cool. have you tried doing a isometric/static push up hold yet?

33 is pretty darn good…u sure your knees weren’t on the ground? ;)

I am shooting to get up to 60 (a new PR). We’ll see how far this goes.

Reply

3 mcdizzle June 19, 2006 at 10:14 pm

My 1 set max for pushups in 79. But that was in back college when we did pushups at track practice every day.

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4 ravisraman June 20, 2006 at 6:44 am

wow….. 79 is awesome! I use to be able to do 3-4 sets of 50 back in high school; though I nevertried to max out then. The most I ever remember doing in 1 set is 52.

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5 C. Conrad July 8, 2008 at 1:48 am

I’m working on getting into the Army’s OCS program, and this has definitely helped a bunch. I’m not totally out of shape, but I wasn’t up to the required levels for push-ups. Thanks a bunch man! Great routine.

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6 ravisraman July 15, 2008 at 2:06 am

Hey C. Conrad, I’m glad this helped you. It is really a great routine and if your goal is to increase your max push-up count…it is well worth it.

Heck, if you are just interested in getting more fit it is worth it as well!

It takes hardly any time.

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7 michael ksenich July 27, 2009 at 3:41 pm

hey, im 17 and big into dooing push ups and stuff, i tried these kinda of pushups and agree they realy help. i dont really have huge arms or anything but i do pushups all the time so i can do a lot. right now i can do about 80 w/o stopping.

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8 Ravi Raman July 27, 2009 at 9:42 pm

Awesome Mike!!!! Have you tried the 100 push up program? http://hundredpushups.com/

I am going through it now…

Reply

9 Nate Wright September 5, 2009 at 9:21 am

hey, cool blog man. I am super into body weight exercises, and really want to boost my push-ups from about 40, current PB(which ive been a few reps over or a few under for the past month, But I am still hoping to hit 70 or so by November. I am 6′6 and weigh 220, so I feel my arm length/weight ratio may play into the difficulty I experience when performing push ups. I am going to use this tip. Cheers.

Reply

10 Tim Vilayphanh September 15, 2009 at 5:53 pm

first time for GYM class, did it for 54 seconds, (I’m in grade 9) we held it at 90 degrees. I have been doing them nightly, and now my highest is 1 minute :) , 6 seconds longer =P, not much difference, but still better than my first.

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