Muscles don't grow while you're working out; they grow while you sleep. Ensure you are getting at least 7–8 hours of rest and consuming enough protein to repair the chest and tricep fibers you're breaking down.
Use blocks or books under your hands to increase depth and chest stretch. 3 Sets (45 seconds) Strengthens the core stability required for high-rep sets. 4. Overcoming Plateaus Do More Pushups: Maximum Pushup Workout Guide
Your body should be a straight line from head to heels. Squeeze your glutes and brace your core to prevent your hips from sagging. Muscles don't grow while you're working out; they
Position hands slightly wider than shoulder-width. Screw your hands into the floor to create "external rotation," which stabilizes your shoulders. 3 Sets (45 seconds) Strengthens the core stability
Chest should nearly touch the floor, and arms should lock out fully at the top. 2. The Strategy: "Greasing the Groove"
Before adding volume, you must ensure your form is efficient. Poor form leads to "junk volume" and shoulder impingement.
Perform a set of standard pushups to failure, immediately drop to your knees, and perform "assisted" pushups to failure. This exhausts every muscle fiber.