Power and technology: This is how you master the perfect push -up!

Power and technology: This is how you master the perfect push -up!

More and more fitness athletes are faced with the challenge of increasing their performance at the push-up. A 4-week training plan could help you overcome physical and mental barriers. According to Prof. Dr. Jürgen Gießing from the University of Kaiserslautern-Landau is crucial to consider individual progress in training. He recommends reaching at least one additional push -up with every training session. From the age of around 27, the body begins to lose muscle mass without active training, which can lead to an annual loss of 1-3%.

In order to increase the level of performance, men and women should be able to complete at least 10 push -ups in a row, while 40 repetitions are considered top performance. The current world record for pushups in one hour is 1575 repetitions for women and 3378 repetitions for men, as Effective training for better results

pushups are considered effective full-body exercise that not only trains chest and shoulders, but also arms, stomach, back and the core muscles. The right technology is of great importance; Slow and controlled repetitions are particularly effective. For advanced users, it is advisable to set different stimuli to the muscles. Various variants are available for this, including Decline Push-ups, Deficit Push-ups and Weighted Push-ups.

like baervonschilling.de , the training plan consists of checkable units and emphasizes the importance of regularity and variation in training. The recommended 3 units per week should have a period of 10 to 25 minutes per training session, and the training days are Monday, Wednesday and Friday. Other sports or lower body exercises can be carried out on the breaks. The plan comprises 12 sessions with different focus, including intensity training, pyramid training and numerous tests to determine the training progress.

A test for determining the training level is proposed, in which at least 50 push -ups should be completed in 4 minutes. This can be carried out both on the feet and on the knees to take individual performance levels into account and to ensure targeted improvements.