Push-Up Stamina Exercise Improvement Program

Range of Motion’s Exercise Improvement Programs have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each session running for only five minutes. This allows them to be completed in addition to (not instead of) your regular programming.

  • Session 1: TEST: Max unbroken push-ups (two minute cap).
  • Session 2: Max push-ups in five minutes. If you expect more than 100, use a deficit that shouldn’t allow more than 100 reps. If you expect less than 60, use a band.
  • Session 3: Max unbroken push-ups (60s cap). Rest 60s. Three rounds. If required, use a band that will give you 20 per minute. If you expect more than 40, use a weight vest and small deficit.
  • Session 4: Five push-ups every 15 seconds for five minutes. Use a band/weight vest/deficit if required to make challenging.
  • Session 5: Every minute for five rounds complete 20 push-ups. Use a band/weight vest/deficit to make challenging.
  • Session 6: In five minutes, progress as far through an unbroken push-up ladder as possible. That is, one push-up, two unbroken, three unbroken etc. If you don’t think you will get past eight, use band assistance. Use a weight vest/deficit if desired.
Dan Williams

Dan Williams


Dan Williams is the Director of Range of Motion and leads a team of Exercise Physiologists, Sports Scientists, Physiotherapists and Coaches. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology.