Want to train with the goal of breaking the world record for push-ups ? The world record for most non-stop push-ups is 10,507 by Minoru Yoshida of Japan, which was achieved in October 1980, breaking the record of 7,650 by Henry C. Marshal (USA ) from 1977.
Some time after this record, Guinness stopped logging non-stop push-ups (no rest periods allowed) and instead started logging most push-ups in 24 hours with as many rest periods as they wanted it.
If you want to train like the bodybuilding freaks who have achieved these feats and equal the world record for push-ups, this article tells you how!
Training for the Push-Up World Record: 5 Techniques to Get in Perfect Form
Start your push-ups the right way
Getting the most out of a push-up isn't about how many you do or how fast you go. It's about starting with the good form of execution. Doing push-ups with poor posture can completely negate the positive effects that result from the exercise and even cause pain in your upper body or back.
And to break the world push-up record, you have to start by learning how to do this exercise correctly! Your feet should be one to two inches apart throughout the exercise. Your hands should be just beyond shoulder width, placed on the floor, just below the shoulders.
Keep your fingers pointing straight ahead. The most important part of getting the perfect push-up is keeping your back straight and aligned, and keeping it level with the top of your head. You should be able to draw a flat line between your toes and your head. This will keep your spine aligned and force your upper body to do all the work. Keep your knees bent with a tight core and glutes.
Go down well in the movement
Going down seems to be the easiest part. Just let gravity do its thing, then push back to the original position, right? That's not enough to train for the pump world record! Your flawless starting form will be useless if you don't keep it throughout the push-ups.
All the movement of a push-up goes through the elbows. Lower yourself by moving your elbows from a straightened position to a 90 degree angle. Your upper arm should be parallel to your torso, with your forearm going straight down to the floor.
Make sure your elbows stay 45 degrees from the hips. Where to stop? Lower slowly in a fluid manner. It should look like one continuous motion. Finish when your chest is a few inches off the ground and your elbows are at right angles.
Reassemble correctly
You have come this far. Don't give up on your goal of world record pushups now!
Getting up is the most physically demanding part of a push-up, but the technique is the easiest. Just keep doing what you've been doing.
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Stay stable and braced : It can be tempting to move as you return to the starting position. This is the hardest part of a push-up, but don't cheat just to finish. Keep your back straight and aligned with your glutes and neck.
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Your torso stays flat: Try to keep your torso and hips completely flat.Athletes tend to twist their hips to compensate for the fact that the non-dominant side of their body is naturally weaker. This can dull the effects of training and prevent you from exercising on both sides of your body.
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Weight distribution: You should be able to feel the weight of your upper body between your hands and arms. Don't lean to one side or the other. If you feel one arm is doing more work, make sure both hands are just outside shoulder width and an equal distance from the center of your chest. If you always feel more resistance in one arm, it may be because that arm is weaker. It's common, and your strongest arm is usually the one you write with. Push-ups are a great way to exercise both arms equally.
Finding the right push-up exercise
You should be able to do about 10 reps of the chosen push-up variation to make this your exercise of choice.
If that's too much or you feel uncomfortable with 10 reps, there are a number of other styles of push-ups that still do a great job of muscles upper body, but are easier to execute!
For the pump world record, there's no point in running, you have to start on time!
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Inclined push-ups: These use the same shape as the standard push-ups, but you don't go down to the ground. The raised surface makes it easier to perform push-ups. Find a safe, elevated surface, plant your hands flat on the surface, and perform regular push-ups.
Lower until your chest is a few inches from the surface and return to the position of departure. As long as the surface is non-slip, both chairs and exercise benches can be used.
One of the best choices for incline push-ups is a step. It is less likely to move than a chair or bench and each staircase has a different level of difficulty. Find the staircase that gives you a difficult, but manageable set of ten push-ups and go down from there.
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Kneeling Push-ups: Doing push-ups from the knees is another way to modify the difficulty of a standard push-up. They activate the same muscles as normal push-ups, but place a greater weight load on your knees instead of your feet. For this reason, you may want to use an exercise mat to pad the floor.
Try harder variations
Think you're done with your push-up training ? There are countless ways to make push-ups more challenging and engaging! Resistance, form and weight can all be used to further push your body beyond its limits.
To improve your performance in push-ups, try thediamond push-ups: From a classic push-up position, bring your hands together, meeting under the center of your chest.
Touch your fingertips and your thumbs to form a triangle between them. Bend your elbows until your chest is a few inches off the floor. Your elbows should bend beyond the 90 degrees of a normal push-up. Instead of leaning close to your hips, your elbows extend outside of your shoulder. This provides an intense workout for the triceps and chest.
For the world push-up record, take your push-ups to the next level
To progress quickly and equal the push-up world record (or at least get as close as possible to it), you must constantly challenge your muscles. At the beginning, you must learn to master the body weight movement.
Once your muscles have gained strength and size, it's time to take it to the next level by adding extra resistance to your push-ups. Imagine working with 50kg more weight on your back! That's what the 50KG™ Military Weighted Vest from Super-Human Fitness offers you: with 12 loadout pouches, you can add up to 50kg more weight and boost your bodyweight training.
Imagine exercising with this type of resistance, then doing bodyweight push-ups again: it will seem awfully simple. Anti-perspirant so you don't get in the way during your sessions, take advantage of durable, comfortable Oxford fabric.
You will be able to stay 100% focused on your performance. The size is adaptable and suitable for all morphologies to accompany all athletes. The weight vest is an ideal weight training accessory for carrying out intense and effective efforts.
In summary: The world record for push-ups
If your goal is to train to beat the world push-up record, you have your work cut out! But nothing is impossible, especially if you train properly, with good movement execution form.
To do this, start by becoming a master at the push-up exercise: position your body correctly, contract and use the right muscles, try more difficult variations to progress, and above all challenge yourself with an accessory like a weighted vest. You'll see that our 50KG™ Military Weighted Vest will be your best ally to equal the world push-up record!
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