Use the 40% Rule To Explode Your Push Up Gains

If you want to get better at push-ups, you don’t need a fancy program — you need consistency, structure, and just the right amount of volume.

In today’s video, Mark breaks down two simple, scalable programming options to build real push-up strength and endurance — one for beginners, and one for those ready to go all in.

🔹 Option 1: Beginner-Friendly EMOM

• Test your max push-up reps

• Take 40% of that number

• Perform that number of reps every minute on the minute (EMOM)

• Start with a few sets and gradually work up to 30 sets

• Once you hit 30 sets, retest your max and start the cycle again with your new 40%

This is a manageable way to build work capacity over time without burning out.

🔸 Option 2: Advanced Daily Volume

• Do 3 x 10-minute EMOMs per day — morning, afternoon, evening

• Each EMOM uses 40% of your current rep max

• Do this 5 days per week

• At the start of each new week, add 1 rep to your working sets

This is a high-frequency approach that builds serious capacity fast — and it’s still scalable based on your own max.

The key to progress is intelligent, repeatable structure. Pick your level, stick to the plan, and retest often.

Watch the full push-up training breakdown now!