Push up progression#1578

Hello, I still cannot progress to level 3 on regular push up. I can do 25-20-15 reps but for past 3-4 months, I cannot reach 25-25-25 with good form. I have decent sleep and diet. Any help please? I can also do narrow push up with good form with 10-10-10 reps. Shall I progress or still aim to get to proper level 3 of regular push up

Heya, Chrys here—one of the trainers here at Hybrid! A plateau at 25-20-15 usually means the muscles and nervous system are strong enough for higher reps, but your endurance and recovery inside the session just aren’t catching up. First, split the total into more sets so you accumulate extra clean volume without hitting failure; something like five sets of 15 will push your weekly workload higher but keep every rep crisp.

Second, slow the negative to a three-second descent and add a one-second pause at the bottom on the first couple sets—time under tension builds strength in the sticking point without having to grind sloppy reps. Do that for four to six weeks, then retest the straight 25-25-25 goal. If you can already knock out narrow push-ups for 3×10 with good form, feel free to start their Level 2 progression in parallel; working the triceps-heavy groove won’t hurt your standard push-ups and actually helps you break plateaus.

Lastly, keep your last set of regular push-ups one or two reps shy of failure, eat a little extra protein on training days, and let your chest and triceps recover at least forty-eight hours before you test again. Keep me in the loop on this and if you have any questions, hit me back here