Pushups - each set to trembling exhaustion or more sets of less reps?

June 22, 2018 11:58 PM

About two months ago I thought to get back into some pushups. Everything has been bicycle and it's time to add in some upper body. I started slowly, now at three sets, sometimes four but usually three sets, taken to exhaustion. To build strength, is it best to do as I am IE take sets to exhaustion or would it serve me better to have more sets of less repetitions?

So last night I was at 24, 23, 18, each set to exhaustion, arms trembling, sweat pouring etc. I'm having lots of fun, concentrating now on my arms, now on my upper back muscles, now on my abs/core muscles, now on my shoulders -- each set, I tend to focus on a different piece of the pie. Fun!

I'm starting to wonder -- in building strength, is it serving me to take each set to exhaustion? If I was to do sets of 15, maybe a 90 second rest then another set of 15, I'm sure I could do more pushups overall.

Point is, I'm guessing that taking each set to exhaustion is best for building strength. But it is just that -- a guess. I'm not a strength coach like you doubtless are, which is why I'm here asking you -- take each set to exhaustion or cut into shorter sets that don't make me bleed?

posted by dancestoblue to Sports, Hobbies, & Recreation (9 answers total)

Best answer: This isn't a direct answer to your question, but what I've read is that the best way to build strength is to do fewer reps at higher weight, and that once you're able to do 10-15 reps of a bodyweight exercise, it's too easy for you. (I'm sure you'd still get stronger by doing it, but maybe not as efficiently as by doing something more challenging.) So if you're at the point where you can do 24 pushups, the best way to build strength would be to do more challenging pushup variants.

I didn't think I'd be linking to a sub I don't even read twice in one day, but /r/bodyweightfitness has a push-up progression that uses progressively more challenging pushup variations.
posted by phoenixy at 1:17 AM on June 23, 2018 [4 favorites]

Response by poster: /r/bodyweightfitness has a push-up progression that uses progressively more challenging pushup variations.
posted by phoenixy at 3:17 AM on June 23
This is great. First, based upon this, it appears that I don't even know how to do a pushup.

I've got to learn the form.

I had no idea how far off I've been.

And you are damn sure right, phoenixy -- who cares how many reps I can do, if I can do that many it's time to add to the challenge -- the man in this vid, with over 12 million flippin' views, is in total agreement with you. It's form, first.

I'm going to add another tag to this ask: suffer.
posted by dancestoblue at 2:56 AM on June 23, 2018 [1 favorite]

Another way to make a standard pushup more challenging is by elevating the feet.

Stumptuous has a nice break-down on pushups.
posted by bunderful at 4:50 AM on June 23, 2018 [1 favorite]

No, don't suffer. Yes form is important but even more is setting up yourself to be doing the exercises long term. Overdoing it and getting a severe pulled muscle takes one out for months. Getting to a point where it's fun to work to exhaustion can be exhilarating and perhaps important if one is on an olympic team or something but more than anything is finding the routine that works for you and will be working for you in 10-15-20 years (longer really).

Also if you feel like form is a problem it's probably better to build up the core muscles in the torso, when that region is strong pushup form is just natural. Look at some of the pilates style core exercises.
posted by sammyo at 4:56 AM on June 23, 2018 [3 favorites]

A rule of thumb for weight-bearing exercise is that the purpose is to fatigue the muscles. Not annihilate the muscles.

So yes, pushing until you’re trembling and exhausted is TOO HARD. You’re going to injure yourself if you keep that up. Take it down a couple notches.
posted by Autumnheart at 6:03 AM on June 23, 2018 [6 favorites]

To trembling exhaustion might be a little too much. The set of 3 is a great way to go about it.

Do you have any goals? If not, getting to 50-40-30 is a fun one and attainable as long as you keep at it. 1-arm and headstand pushups will work slightly different muscle groups, too.

Might be interested in getting a chinup bar (there are ones that screw into the doorframe and there are ones that hook the frame). Great for delts and lats. If you elevate your legs, it can be surprisingly good for your core.

Switch pushups and pullups on alternative days.
posted by porpoise at 3:57 PM on June 23, 2018 [2 favorites]

You're just trying to get in shape and have some fun, right? Not win the upper Minnesota pushup championship? Then it doesn't matter, as long as the last few reps are challenging. Do whatever motivates you to do it consistently and avoids injury.
posted by Mr.Know-it-some at 5:45 PM on June 23, 2018 [3 favorites]

Forgot to mention - those clip on chunup bars typically double as pushup stands; the hand grip is slightly elevated from the floor allowing you to do fuller range of motion pushups (you can 'stretch into' the bottom of a pushup).

You won't be able to do as many, starting out, but they'll be higher quality pushups.

I got mine from the drugstore (in the yoga aisle) for ~$30 CDN.
posted by porpoise at 3:04 PM on June 24, 2018 [1 favorite]

Response by poster: Checking back in to note the differences, since I've begun to do pushups correctly.

First, the number of repetitions per set fell to the floor. I spend all the time learning the form, forgetting to tuck my ass tight by swiveling my hips up and in, doing all I can to feel my shoulder blades, and to move them as recommended.

Just like anything else new, it's taking me some time.

Tonight was the first night that it felt that it came together for me, my arms placed correctly, my shoulder blades absolutely in the game now -- I have never before consciously moved my shoulder blades at all, much less in a specified manner. The reason that I say that it felt like it came together is that I actually felt some strength that I could use, strength that I'd not felt prior at all. It's higher up my arms and more toward the front of my shoulders.

It feels good.

I know that moving my arms to different locations will affect differing muscle groups, and I'm sure that I'll have fun as I experiment with it all. I sure had fun tonight -- competence is A Good Thing. Or so it seems to me.

I ~~ LOVE ~~ that Reddit page. There is so much room for me to move on this, so many variations, just so much to learn, different ways to suffer in the service of health, a stronger body. Fun fun fun.

As per usual, put up an AskMe here and get great information. Thanx, gang.
dtb
posted by dancestoblue at 3:24 AM on June 28, 2018