The Push-Up Plateau: Why You Need More Than Just Push-Ups to Build Strength

Roxy asked: "People say doing too many sets of push up is bad like 5+ but can I do different push up and do more sets like normal to wide grip?"

Hi Roxy,

A big thumbs up to you for being able to do 5+ sets of push-ups. That means that you’re really into push-ups. And I admire your single-mindedness about it.

But we need to keep a few things in mind:

• After awhile, our muscles will grow and adapt, then stop growing.
• Our muscles need challenges and variety to grow.
• We don’t have to just stick with push-ups to work the same muscle groups.

The following are a bit more details about each of them.

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After awhile, our muscles will grow and adapt, then stop growing.

Our muscles, like any living thing, require constant stimulation to keep growing and evolving. Just as a plant needs water and sunlight to flourish, our muscles need a variety of challenges to maintain their growth trajectory. While unwavering dedication is admirable, sticking solely to one form of exercise, like push-ups, eventually leads to a plateau. This stagnation occurs because our muscles become accustomed to the repeated stimulus, rendering them less responsive to the same exercise.

The key to sustained muscle growth lies in consistency and variety. Consistency ensures that our muscles receive regular stimulation, while variety introduces new challenges that keep them engaged and growing. When our muscles encounter new stimulus, they adapt and strengthen, leading to continued progress.

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Our muscles need challenges and variety to grow.

We can make it harder, such as add weights on our backs during push-ups. If you’re feeling adventurous, you can ask your partner to sit on your back, while you do your push-ups. This way, you both have fun. wink.

You’re absolutely right, Roxy. We can certainly go for push-up variations. Instead of the regular push-ups, we can spice things up with

• Wide grip push ups. Wide grip push-ups are a variation of the traditional push-up that targets the chest muscles. To do a wide grip push-up, start in a plank position with your hands wider than your shoulders. Lower your chest to the floor, then push back up to the starting position.
• Narrow (diamond) push-ups. also known as diamond push-ups, are another variation of the traditional push-up that targets the triceps muscles. To do a narrow push-up, start in a plank position with your hands closer together than your shoulders, forming a diamond shape with your thumbs and forefingers. Lower your chest to the floor, then push back up to the starting position.
• Incline push-ups. Incline push-ups are a variation of the traditional push-up that targets the upper chest muscles. To do an incline push-up, place your hands on an elevated surface, such as a bench or a box. Lower your chest to the floor, then push back up to the starting position.
• Decline push-ups. Decline push-ups are a variation of the traditional push-up that targets the lower chest muscles. To do a decline push-up, place your feet on an elevated surface, such as a bench or a box. Lower your chest to the floor, then push back up to the starting position.

We can also up the ante with other more challenging variations, such as

• Archer push-ups. Archer push-ups are a challenging variation of the traditional push-up that targets the chest, shoulders, and core muscles. To do an archer push-up, start in a plank position with your hands shoulder-width apart. As you lower your chest to the floor, reach one hand out to the side, keeping your arm straight. Push back up to the starting position, and repeat on the other side.
• Spiderman push-ups. Spiderman push-ups are another challenging variation of the traditional push-up that targets the chest, shoulders, core, and biceps muscles. To do a Spiderman push-up, start in a plank position with your hands shoulder-width apart. As you lower your chest to the floor, bring one knee up towards your elbow. Push back up to the starting position, and repeat on the other side.
• Pike Push-ups. Pike push-ups are a variation of the traditional push-up that targets the shoulders and triceps muscles. To do a pike push-up, start in a plank position with your hands shoulder-width apart and your feet together. Walk your feet forward until your body is in a pike position. Lower your head towards the floor, keeping your elbows close to your body. Push back up to the starting position.
• Plyometric push-ups. Plyometric push-ups are a variation of the traditional push-up that targets the chest, shoulders, triceps, and core muscles. To do a plyometric push-up, start in a plank position with your hands shoulder-width apart. Lower your chest to the floor, then explosively push back up so that your hands leave the ground. Land softly, and repeat.

Here’s the list of push-variations, and the muscle groups they work on:

With the above push-up variations you can work on, a multitude of muscle groups can be challenged and stay energized.

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We don’t have to just stick with push-ups to work the same muscle groups.

Yes. We don’t have to, Roxy.

There are plenty other workouts that work the same muscles groups, without us getting bored in the long run.

And they are:

1. Bench Press: Targets chest (pectoralis major), shoulders (anterior deltoids), and triceps.
2. Dumbbell Press (Flat, Incline, or Decline): Similar to bench press, this exercise engages the chest, shoulders, and triceps.
3. Dips: Works the chest, shoulders, and triceps, similar to push-ups.
4. Overhead Press (Military Press): Targets the shoulders (deltoids) and triceps.
5. Chest Flyes: Isolates the chest muscles, particularly the pectoralis major.
6. Tricep Dips: Focuses on the triceps, similar to the tricep engagement in push-ups.
7. Plank: Engages the entire core, including the abdominal muscles, obliques, and lower back.
8. Medicine Ball Push-Ups: Adds instability and engages the chest, shoulders, and triceps.
9. Dumbbell Pullover: Engages the chest, shoulders, and triceps, with an emphasis on the chest muscles.
10. Ring Push-Ups: Similar to standard push-ups but adds instability due to the suspended rings, engaging additional stabilizing muscles.

The above are by no means exhaustive. And there are many other compound exercises that we can do. The key is to find a variety of exercises that we enjoy and that challenge our bodies in different ways.

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Just like the saying goes, "There is a time for everything, and a season for every activity under the heavens" (Ecclesiastes 3:1), there is a time for push-ups and a time for other exercises.

By mixing things up, we can keep our workouts interesting and effective, and we can continue to make progress towards our fitness goals.

Hope this helps. If it does, please

UPVOTE, COMMENT, & SHARE.

May you be blessed with the power of David and the wisdom of Solomon.

Faithfully yours,

Strength Training with Gary