Maximize the Push Up to Assist Your Bench Press 

By  “Willie” J.T. Hall 

The American English term push-up has been used since 1905–11, and the British English term press-up was first recorded 1945–50. A press-up (British English) or push up (American English) is a common strength training exercise performed in a prone position, lying horizontal and face down, raising and lowering the body using the arms. Press-ups develop the pectoral muscles and triceps, with ancillary benefits to the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Press-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training. Press-ups are a common form of punishment used in the military and in school sport. The world record for most two-handed push backhand ups in one hour is 1,940 by Paddy Doyle of the UK, set in 2007. The record for the most non-stop was 10,507, and set by Minoru Yoshida of Japan in October 1980.

There are many variations of push up and different equipment or lifting devices that create the movement of doing a push up. The big question is how can you maximize this popular exercise to assist/increase your bench press?   The wrong way is to train for muscular endurance.   Doing 100 or 200+ push ups isn’t going to increase your bench press a lot.   The most effective way is to add maximum weight to your back while doing a push up.   You will need two people to assist you because they will add and hold the plates on your back.   I suggest start with one 45lb and do 10 reps.    Then, use increments of additional 45lb plates and pyramid the reps.   Keep adding plates and until you can’t go anymore.   By using maximum weight, this will help maximize the push up to assist your bench press.   Depending on your strength level, 3-8 sets is sufficient and do push up with weights every other week.   Doing push ups with weight is a high risk exercise because you are putting a lot of weight on your back.   So, if you have any lower back problems, I suggest avoiding this exercise.

Here is a great video of me maximizing the push up.

PUSH UP WITH 270 LBS        

PUSH UP WITH 360LBS

I hope you give push up with weights on your back a try and see what happen. Don’t be surprise if you have severe D.O.M.S.!!

REFERENCE:

http://en.wikipedia.org/wiki/Press-up