Push ups are one of my favorite exercises.

I do them myself almost every day, and I have included them in workouts with clients every day, for at least the last decade.

They help with:

– Building muscle
– As a result, raising your metabolic rate
– As a result, helping with weight loss
– Getting stronger
– Improving your overall level of fitness

Just to name a few!

Plus they require zero equipment, and can be done anywhere.

Today I am going to share with you a plan to help you do MORE push ups – in just 28 days!

**We incorporate something similar to this in the OCR Domination – 12 week program … to not only help you do more push ups, but to help you do more pull ups, run faster, etc.

I recommend it not only for folks prepping for an obstacle course race, but for folks looking to get better at all of these things as well:

=> Double Your Push Ups + MUCH More

I got this program from Stew Smith. I ran accross his stuff years ago while helping a couple of guys get ready for some physical testing they were doing with the FBI.

It’s simple, but also highly powerful.

It’s also highly intensive to the specific push up muscle groups, so you probably would not want to do it more than every 6 months or so.

Here it is:

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++Plan to Double Your Push Ups in 28 Days++

Day 1 = Do as many push ups as you can in one set. This is your starting “max” you’ll use for the entire program. Plus we’re going to use this to see how much imporvement you get at the end! 

Day 3 = Multiply your push ups max by four. (Ex – if I can do 35 push ups max, I’ll do 140 total.) You’re going to do this number in as few sets as possible. So, I might do 4 sets of 30, and one set of 20. Or 7 sets of 20. Etc. This is workout A.

Day 5 = Multiply your push ups max by four. (Ex – if I can do 35 push ups max, I’ll do 140 total.) You’re going to do this number of push ups TOTAL, but you are going to spread it out throughout the day. So I might do 10 push ups, every hour, from 6 am to 8pm. NOT trying to push as hard here, but more get the volume of push ups in. This is workout B.

Day 8 = Workout A

Day 10 = Workout B

Day 12 = Workout A

Day 15 = Workout B

Day 17 = Workout A

Day 19 = Workout B

Day 22 = Workout A

Day 24 = Workout B

Days 25, 26, 27 = REST

Day 28 = Max again, see your improvements!! 

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This is a simple plan, but it WORKS if you follow it to a “T”.

Thanks again to Stew Smith for the routine.

We use simple, yet intelligently designed, progressions like these in OCR Domination – a great program for those prepping for Obstacle Course Races AND those just wanting to get into incredible shape:

=> Double Your Push Ups + MUCH More

If you do this plan, I would love to hear about your results with it.

To your success!

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com