Welcome to The Street Parking Push Up Stamina EXTRA PROGRAM
It’s time to build that push up stamina!
This push up accessory program has been put together as something SIMPLE you can add in 3 times per week to help you gain STAMINA in push ups! We all know that it's one thing to be able to do a few good push ups or even one good set - but then they disappear into thin air and you are stuck doing singles.
Program Notes
HOW IT WORKS
The volume of work is low but will help you build the strength necessary to get there. Simply pick 3 days that are not back to back and add ONE of the three sessions in each of those days per week. For example, Session 1 on Monday, Session 2 on Wednesday, and Session 3 on Friday.
For each session, you should complete ALL sets of one movement before moving on to the next movement. Rest at least 1 minute but no more than 2 minutes between sets and movements.
The idea is to work this on for 4-6 weeks, but you can keep it going as long as you need until you build up to strong push ups. Consistency is more important than volume - so make sure you are consistently adding these into your normal training!
You should not choose this option unless you can do at least 10-15 reps of solid, full range of motion push ups - in a row without breaking or losing form!
Increasing the stamina for push ups isn't just about doing a million push ups. We also need to work on the stamina in your midline and we can isolate the smaller muscle groups, like the triceps to gain stamina in those "lock out" muscles! You'll notice that we change the angle and range motion of the push ups a bit, as well as do some dumbbell work. If you are super sore from session to session you may choose to spread them out a bit more or lower the reps a bit until you build up to the full thing!
PROPER PUSH UP & COMMON FAULTS
POINTS TO NOTE
Hands Slightly Wider Than Shoulders
Hands In Line With The Chest
On Your Toes
Shoulder - Knees - Hips - Shoulders - Head Are In LineTight Belly
Butt Squeezed
Body Lowers In Straight Line
Chest And Thighs Meet The Ground At The Same Time
Body Raises In Straight Line
Lock Out Completely At Top
COMMON FAULTS TO AVOID:
Sagging
Snaking
Hips too high
Arms out too wide
Not going low enough
Not locking out
Combo not going low enough/not locking out!
Make sure you use the proper set up and form for all of the drills in this program for the best results and for the safety of your shoulders!
GYMNASTIC BANDS
NEED GYMNASTICS BANDS??? REP FITNESS HAS YOU COVERED!!
The most common bands for things like tricep press downs etc. will be the thinner ones! We recommend getting a few bands like these as they are great to have for lots of gymnastic scales. From push ups to ring dips, pull ups to muscle ups! Head over to our Member Discounts page for discounts exclusive to you for being a part of Street Parking!
Push Up Stamina Programming
SESSION 1
3 sets:
3-5 Slow Lower Push Ups + Max Reps Push Ups
—Rest at least 1 minute between sets
then…
3 sets:
1 Min Plank Up Downs (Elbows to Hands to Elbows)
—Rest 1 minute between sets
COACHES NOTES
—SLOW LOWER PUSH UP + MAX REPS PUSH UPS
You will use a plate (or stack of plates), phone books (are those still a thing?), or something under both hands to elevate your hands by about 3-4". Make sure you don't set them up too wide. You will perform a slow lower push up for 3-5 reps. Press up at normal speed to complete lockout.
After you have completed 3-5 of the slow lower push ups you will immediately move off of the plates and do as many reps as you can of regular push ups. These must be WITH GOOD SOLID TECHNIQUE. No shorting the reps. No sagging, snaking, worming, or hips up. Chest and thighs touch at the bottom. All of the way up at the top.
Customization:
Slow lower from toes into knee push ups
—Plank Up Downs
For the plank up downs - maintaining a solid plank position is the main focus. Keep your butt down.
You are not trying to get as many reps as possible, rather, you want to be moving at a steady pace with good positions for as long as you can up to a full minute each time. If you need to break, that’s fine. Accumulate a minute, so only count the time that you are moving toward your minute. Over time you will be able to go the full minute.
Customization:
Break the plank up downs and accumulate 1 minute
SESSION 2
3 sets:
15 Dumbbell Bench Press with a 1 Second Pause at Top
—Rest 1 minute between sets
then…
3 sets:
15 Dumbbell Shoulder Press (with a slow lower)
—Rest 1 minute between sets
then…
4 sets:
30 Second Bottom of Push Up Plank Hold
—Rest 30 seconds between sets
COACHES NOTES
—DUMBBELL BENCH PRESS
Choose a weight that is going to be challenging but definitely unbroken on the bench presses and shoulder press.
Lie flat on the bench with heels down or even up on the bench. Pull shoulders back and down and lock dumbbells out over the chest. Lower dumbbells to the chest - elbows going down but not flaring out. Keep them lower than the shoulders. Press to lock out.
Customizations:
Floor Press
Box Bench Press
—SHOULDER PRESS
These may be standing or seated. No use of the legs allowed. Keep the belly right and lock out completely at the top with the dumbbells over the middle of the body - not out front. Come all of the ways down to the shoulders at the bottom with elbows slightly in front.
Customization:
Seated Shoulder Press
—BOTTOM PUSH UP PLANK
So basically you will lower yourself down in your push up until you are less than an inch from the ground. Legs, hips, belly, and chest are all in one straight line and are off of the ground. Hold for 30 seconds.
If you can't quite make 30 seconds - break it up and accumulate 30 seconds each time. Rest as needed between sets.
SESSION 3
4 Min Tabata (20 Seconds ON + 10 Seconds OFF for 4 Min):
Push Up Tap + Tap
Rest 2 minutes, then…
4 sets:
15 Tricep Extensions
—Rest 1 minute between sets
Coaches Notes
—Push Up Tap + Tap
Tabata means you work for 20 seconds and rest for 10 seconds. You will perform this drill for 4 minutes which will = 8 rounds total.
Keep your plank position as rigid as possible in the taps position, avoid shifting excessively. To challenge yourself bring feet closer together, to make it more manageable, take them wider.
Customization:
Banded Press Down
—Tricep Extension
Isolate the triceps on the extensions. Smooth and steady pace. Weight should be challenging but unbroken for all 4 sets
Related Resources
Interested in other Push Up or Bodyweight Programs? Check these out!