Ganz einfach. Hier steht wie man es macht(leider auf Englisch):
Working Towards 100+ Pushups
Written by Robert C. Shouse and reprinted from misc.fitness.weights. Through multi-staged training with different types of pushups, one should be able to increase the number of pushups you can do significantly.
DISCLAIMER: Below are the things I have practiced and the results I've achieved. The same results/effects will not necessarily be achieved by anyone practicing the same way. No physical responsibility is assumed for anyone attempting this routine.
From past experience with martial arts one way to increase the amount of push-ups you can do is by doing partials while alternating with different types of push-ups. This routine assumes that you are able to do 30 complete push-ups with out resting. By partials I mean restricting the range of motion to just under 1/2 of a complete rep. Always touch the floor with your chest (when possible) and come up almost half-way then back down. A sample routine would look like this:
•
Week 1 & 2: Every other day
o
POSITION #1
Triangle push-ups (you should touch your thumbs to your xiphoid process (lightly!) when trying to touch your chest to the ground)
° 5 partials
° 5 complete
° 7 partials
° 7 complete
° rest 90 seconds
o
POSITION #2
Move hands to shoulder length apart (the tips of your fingers should be aligned with the tops of your sholders)
° 5 partials
° 5 complete
° 7 partials
° 7 complete
° rest 90 seconds
o
POSITION #3
Move your hands out until, during mid rep, your upper arms will be perpendicular to your forearms. The hands should remain in the same position relative to the shoulders (ie move them "out" in a straight line)
° 5 partials
° 5 complete
° 7 partials
° 7 complete
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Week 3: 2 days on, 1 off; 2 on, 1 off; 1 on
o
POSITION #1
° Until failure
•
Week 4 & 5: 1 on, 2 off; 2 on, 1 off; 1 on, 2 off; 1 on, 2 off; 1 on, 1 off
o
POSITION #1
° 7 partials
° 7 complete
° 12 partials
° 12 complete
° rest 120 seconds
o
POSITION #2
° 7 partials
° 7 complete
° 12 partials
° 12 complete
° rest 120 seconds
o
POSITION #3
° 7 partials
° 7 complete
° 12 partials
° 12 complete
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Week 6: 2 on, 1 off; 2 on, 1 off; 1 on
o
POSITION #1
° Until failure
° rest 240 seconds
o
POSITION #2
° Until failure
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Week 7 & 8: 1 off, 1 on; 2 off, 1 on; 1 off, 1 on; 2 off, 2 on; 1 off, 1 on; 1 off
o
POSITION #1
° 15 partials
° 15 complete
° rest 90 seconds
° 40 complete
° rest 240 seconds
o
POSITION #2
° 15 partials
° 15 complete
° rest 90 seconds
° 40 complete
° rest 240 seconds
o
POSITION #3
° 15 partials
° 15 complete
° rest 90 seconds
° 40 complete
° rest 240 seconds
•
Week 9: 2 on, 1 off; 2 on, 1 off; 1 on
o
POSITION #1
° Until failure
° rest 240 seconds
o
POSITION #2
° Until failure
° rest 240 seconds
o
POSITION #3
° Until failure
° rest 240 seconds
• Week 10: 1 off, 1 on; 2 off, 1 on; 1 off, 1 on
o
POSITION #2
° 100 complete
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Maintenance: Twice a week
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POSITION #2
° 100 complete
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