How to Train for a Push-Up Competition

Maintaining the correct form will earn you points in a competition.
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A push-up competition will test your physical strength, cardiovascular endurance and mental toughness. Being able to outlast your opponents will require some advanced preparation and a regular exercise schedule. Setting your sights on building the muscles needed for this exercise will also increasing your overall endurance.

    Master the proper form for a push-up. Start on your hands and feet with a flat back. Keep your hands at shoulder-width, place your legs together or up to one foot apart and keep your stomach muscles tightened. Bend your elbows until your arms create 90-degree angles, push back up until your arms are straight and repeat. Record how many push-ups you can do in one minute.

    Do as many push-ups as you can every other day. Ask a friend to time you for one minute and critique your form. Make it a goal to increase your total push-ups by at least one repetition with each practice run.

    Train the muscles used in a push-up at least twice a week for increased strength. Try overhead dumbbell extensions for the triceps, the bench press for the chest, bicep curls for the inner arms, upright rows for the shoulders and sit-ups for the abdominal muscles.

    Ramp up your cardio stamina with at least 30 minutes of exercise each day. Focus on exercises that build your heart and lung function, like running, cycling, swimming and rowing. Work at a moderately fast pace that you can maintain for the entire workout.


    • Rest your muscles for at least 48 hours between workouts and push-up trials. Rest periods let your muscles grow and recover from activity.

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