If you like bodyweight training, a foundation of 50 strict push-ups will set you up for faster progress with more advanced calisthenics moves. But even if you’re more interested in lifting weights, continuing to increase reps is still important.
Strict, high-rep push-ups do wonders for improving joint health and strength. High rep ranges strengthen connective tissue. Muscles, however, tend to adapt faster at lower rep ranges, which often leads to injury when the connective tissue hasn’t become as strong as the surrounding muscles.
That’s why lifters are prone to injuring their pec and shoulder tendons from heavy bench work. It’s also why calisthenics athletes sometimes hurt themselves doing things like human flag.
Part of the reason high reps are great for connective tissue is because cartilage, tendons, and ligaments don’t have as robust a blood supply as muscles themselves. However, by doing more repetitions, you pump more blood to these areas, which helps repair damage and keeps your joints healthy and strong.
Doing 50 push-ups with strict form will give you a huge pump. This is also good for muscle growth.
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