Maximizing Pushups and Bench Press for Selection Training Without Wrecking Your Shoulders

First of all, most people should not attempt to do this.  Pulling this off takes patience and involves a delicate balance between fatigue and recovery.  If this is not done right, most will end up with a shoulder overuse injury.  However, for the tactical athlete preparing for selection, who needs bench press strength, and who will be exposed to hundreds of pushups per day during training, it is a necessity.  It can be done effectively.  At the US Naval Academy we experimented with different plans for Midshipmen preparing for the SEAL screener, BUD/S and other programs.  Our previous experience in building up pushup numbers using daily (or near daily) sub-maximal volume (several sets, none taken to failure, in an attempt to do lots of volume) proved to be very effective at building up pushup numbers.  However, throwing in heavy bench presses became problematic.  The fatigue load was too much.  The solution we employed was simple and effective.  There are many ways  to do this and below is just one example.  Focus on the overall principles and apply them to your situation.

Example:  Athlete looking to improve bench press and pushups and currently at 45 strict pushups for a max.  The starting pushup volume was 100 pushups per day.  Over time this would be increased to several hundred per day as tolerance improves. The pushups can be done together as several sets with plenty of rest in between, or can be done "grease the groove" (google it) style.

Monday:

• Heavy bench press workout; 
• push-ups, 100 total, as many sets as necessary, stopping 1-2 reps shy of failure on each set.

Tues: 100 pushups, done as sets of 10 reps, keep it easy with no fatigue build up

Wed: 100 pushups, done as 4 sets of 25

Thurs:

• Heavy bench press workout; 
• pushups, 100 total, as many sets as necessary, stopping 1-2 reps shy of failure on each set.

Fri: 100 pushups, done as sets of 10 reps, keep it easy with no fatigue build up

Sat: 100 pushups, done as 5 sets of 20

Sun: 100 pushups, done as 4 sets of 25 (or test max pushups, then finish the 100 stopping 2-3 reps shy of failure) or skip this pushup workout if you are fatigued

These pushup numbers apply to our example above.  You will need to adjust based on your capability.  The pattern is what is important.  We found that bench press strength was not negatively impacted as long as the pushups sets were not done to failure (except for an occasional Sunday).  The "easy" day following the bench press workout was enough to freshen up prior to the next workout.  This was a manageable workload that could be sustained long term as long as we did not get greedy on the pushups.  The key is to let the pushup numbers improve gradually and never go to failure.  Also, pushing should be balanced with pulling.  This was never a problem for us as we were simultaneously increasing pull-up numbers.  You should consider doing as much pulling as pushing.  Obviously you will not be doing as many reps of pulling as pushups, but keep the number of set about the same.  Frequently we did our pulling in between sets of pushups.

If you are going to do this, you must have near perfect pushup form!  Keep your shoulders packed and your core engaged.  No sagging hips and flared elbows!  Poor form will destroy your shoulders if you are pushing out lots of reps daily.

In summary, training pushup volume and bench press strength can be done simultaneously.  However, you must manage fatigue by "freshening up" the day after a heavy bench press workout.  You still get in the volume, but do so with low rep sets and plenty of recovery between sets.  No sets of pushups should be taken to failure.  Be sure to do plenty of pulling.  Back off at the first sign of shoulder pain. Remember, it is easy to be hard, but it's hard to be smart.  Be smart.