If we use a shorter bench (30cm), the push-up loads us with 55% of our body weight. I would add to the last set 5 extra, then to the last 2 sets, and so forth. I would do that every 3 days (sometimes every 4 days). Keep Your Chest High Incorrect - … This modification can be used to increase the volume of quality Push-Ups performed in a workout or to make plyometric Push-Ups lighter and more explosive. However, it will take longer to increase strength with push-ups simply because you have to learn new positions and skills. It is quicker to increase your weight load on a bench press. In order to increase the number of push-ups you can do, you must first find out what that number is. The Hands-Elevated Push-Up: if we raise our hands on a tall bench (60cm), the push-up loads us with around 40% of our body weight. Do as many push-ups as you can in good form until you feel the muscles shake and you simply cannot do another. I wouldn't even consider adding any weight until you can do 20 reps in multiple sets. With the right approach, you can use pushups to increase your chest- and arm-muscle size. Few more risks are elbow and lower back pain. Well necessarily doing push-ups will have an effect on your body if that's what you mean. Push-ups may increase your strength more slowly. To reduce such risks you should do push ups with correct form. If 100 push ups are too difficult for you then start with 30-50 push-ups and increase your number gradually as you get stronger. In a study by Suprak et al. Push-ups and weight lifting bench press both increase strength. Hi Rajnish, Thanks for the query. You also want to time the amount of time it takes you to do your maximum number of push-ups. If your goal to is to do 20 pushups, then just do more pushups. Gaining muscle mass doesn't happen overnight. My push up is around 85lbs if it's 55% of my weight, and I can do weighted push ups with +45lbs 5x5 but not more. I started with 5 sets of 20 with a 3 minutes rest between sets. Twenty-eight subjects performed modified push-ups and full push-ups. I think this is correct because I can bench 5x5 135lbs and my weight is 155 lbs. But how much weight is really lifted when performing push-ups? I took the challenge to be able to do 200 without pause. To get more benefits you should also do other exercises with push-ups to achieve better physique. But it is mainly determined by how good your diet is. The Knee Push-Up: if we do push-ups from our knees instead of from our toes, we’re lifting around 49% of our body weight. That's about 133lbs. Pushups -- upper-body exercises where you use your body weight for resistance -- are employed in circuit classes, body-weight strength routines, fat-loss workouts and the military for conditioning. 2 the amount of weight lifted during a push-up was researched. Push-up devices have also been explored, such as the Perfect Push-up TM, discussed previously. 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