Boost Push-Ups with GTG Training: Try Greasing the Groove

Note: This is the third part of our Grease The Groove Series. So if you missed Part One, click the link below…

Master Calisthenics Bodyweight Skills: Greasing the Groove

And for Part Two in the Grease The Groove Series, click this link below…

Greasing the Groove: How to Get Stronger with Strict Pull-Ups

There’s something undeniably powerful about the ability to control your body weight. And when it comes to upper body strength, few exercises reveal your true functional fitness like the humble push-up.

But let’s be honest – as we cross the 40-year threshold, push-ups often become more challenging. That shoulder that never used to bother you starts to complain. Your wrists feel the strain. And the number of reps you can perform might have taken a nosedive from your younger years.

Here’s the truth many fitness “experts” won’t tell you: declining push-up performance isn’t inevitable after 40. In fact, with the right approach – specifically greasing the groove – you can build push-up strength that surpasses what you had in your 30s without wrecking your joints or spending hours in the gym.

And if you’re interested in competing in this year’s Murph Challenge on Memorial Day, you’ll need to be able to complete 200 push-ups with or without a 10kg weight vest.

If you missed my recent articles, please click this link >> to find out all about the mega-challenging Murph Event.

Ok, let’s get started with today’s article…

Why Greasing the Groove for Push-ups Matters Even More After 40

Push-ups aren’t just another exercise – they’re a fundamental bodyweight movement pattern that carries enormous benefits, especially as we age:

• Functional upper body strength that translates to real-world activities
• Core stabilization that protects your lower back
• Shoulder health when performed with proper form
• Hormonal benefits from compound movement patterns
• Bone density maintenance through appropriate resistance
• Metabolic advantages from engaging multiple muscle groups simultaneously

The problem isn’t that push-ups stop being effective after 40 – it’s that most men approach them with outdated training methods that no longer serve their bodies.

The Traditional Approach vs. Greasing the Groove Method

The conventional wisdom for building push-up strength typically looks something like this:

• Do 3 sets of push-ups to muscle failure, 2-3 times per week
• Rest 48-72 hours between sessions for recovery
• Gradually increase reps over time

If you’re under 30, this might work perfectly well. But for men over 40, this approach often leads to:

• Joint inflammation from excessive volume in single sessions
• Inconsistent progress due to inadequate neural training
• Motivation challenges from the “boom and bust” cycle
• Technique breakdown during high-rep sets
• Recovery issues that compound over time

There’s a better way – greasing the groove training – specifically suited to how our bodies respond to training after 40.

The Science Behind Greasing the Groove for Push-up Mastery

“Greasing the groove” (GTG) was popularized by Pavel Tsatsouline, former Soviet Special Forces physical training instructor and strength coach. Rather than destroying muscle fibers through exhaustive sets, GTG focuses on training the nervous system through frequent, perfect practice.

Neurological Foundations of Greasing the Groove

When you practice greasing the groove, you’re primarily training your neuromuscular system. Myelination – the process where a fatty white substance forms a sheath around the axons of nerve cells – allows the nerve impulse to move more efficiently, creating more efficient neuromuscular motor patterns.

This is why greasing the groove is so effective – you’re not primarily building bigger muscles (hypertrophy), but rather teaching your nervous system to recruit muscle fibers more effectively through consistent practice.

The Core Principles of Greasing the Groove for Push-ups

The method is elegantly simple:

• Perform push-ups multiple times throughout the day (many sets)
• Never train to muscle failure – stay fresh with each set
• Focus obsessively on perfect technique to build neurological pathways
• Keep training volume per session low (typically 40-60% of your max reps)
• Allow sufficient rest time between mini-sessions

Think of it as skill practice rather than traditional “working out.” You’re teaching your nervous system to recruit muscle fibers more efficiently, building strength without excessive fatigue or joint stress.

Why Greasing the Groove Works Brilliantly for Men Over 40

As we keep racking up the years, several physiological changes make the greasing the groove method particularly effective:

Reduced recovery capacity

Greasing the groove distributed training volume is easier on recovery systems

Joint sensitivity

Lower volume per set means less inflammatory response

Hormonal changes

Frequent, non-exhaustive training sessions optimize testosterone response

Neural efficiency decreases

More frequent practice rebuilds these pathways

Time constraints

Brief sets fit realistically into busy schedules

This isn’t just theory – I’ve seen hundreds of men in their 40s, 50s, and beyond transform their push-up performance using greasing the groove when all other methods had failed them.

Setting Up Your Greasing the Groove Program: Self-Assessment

Before diving into GTG for push-ups, you need an honest assessment of your current capabilities. This will determine your appropriate progression level and set realistic expectations.

Test #1: The Push-up Form Check

First, evaluate your current push-up form:

• Place hands slightly wider than shoulder-width
• Create a straight line from head to heels
• Lower until chest is about 2-3 inches from the floor
• Push back up with full arm extension
• Film yourself from the side if possible

What to look for when greasing the groove for push-ups:

• Is your lower back sagging?
• Are your elbows flaring excessively?
• Does your head jut forward?
• Do you achieve full depth and extension?

Test #2: Maximum Quality Repetitions

Next, determine your current push-up capacity:

• Perform standard push-ups with perfect form
• Count only reps that maintain technical standards
• Stop when form begins to degrade
• Record this number as your “technical maximum” for greasing the groove

Results interpretation:

• 0-1 quality reps: Begin with an appropriate regression
• 2-8 quality reps: Perfect range for standard greasing the groove application
• 9+ quality reps: Candidate for volume building or harder variations

Test #3: Wrist and Shoulder Comfort

Assess joint comfort during the movement:

• During your push-up test, note any discomfort in wrists, elbows, or shoulders
• Rate discomfort on a scale of 0-10 where:
  • 0-1: No limitation
  • 2-3: Noticeable but not limiting
  • 4+: Requires modification

If you scored 4+, don’t worry – we’ll cover modifications that allow you to build strength while protecting your joints.

Greasing the Groove: The Complete Push-up Progression System

Based on your assessment, you’ll start at the appropriate level in this progression sequence.

Remember, with greasing the groove, you’ll practice frequently throughout the day rather than exhausting yourself in a single session.

Level 1: Wall Push-ups

If standard push-ups aren’t yet accessible, start greasing the groove here:

• Stand facing a wall, arms extended at shoulder height
• Place hands slightly wider than shoulders
• Lean forward, bending elbows to bring chest toward wall
• Push back to starting position with proper alignment

GTG Protocol: 5-8 sets of 5-8 reps throughout the day, maintaining fresh feeling and perfect form

Progression indicator: When you can easily do 12+ wall push-ups with perfect form, move to Level 2

Level 2: Incline Push-ups

This intermediate step reduces load while maintaining the proper movement pattern:

• Place hands on a sturdy elevated surface (counter, desk, sturdy chair)
• Position body in straight line from head to heels
• Lower chest to edge of surface with proper form
• Push back to starting position with full extension

GTG Protocol: 6-10 sets of 4-6 reps throughout day

Progression strategy: Gradually decrease the height of the surface over time

Progression indicator: When you can do 10+ incline push-ups on a surface 24″ or lower, move to Level 3

Level 3: Modified Knee Push-ups

A common transition, but with important form considerations:

• Assume standard push-up position but with knees on ground
• Maintain straight line from knees to head (don’t sag hips)
• Lower chest to ground with proper elbow position
• Push back to full extension

GTG Protocol: 5-8 sets of 3-5 reps throughout day

Key technique point: Keep core engaged – this isn’t meant to be “easy”

Progression indicator: When you can perform 8+ perfect modified push-ups, move to Level 4

Level 4: Negative Standard Push-ups

The eccentric phase builds tremendous strength with less joint stress:

• Start at the top of push-up position
• Lower yourself to the ground as slowly as possible (5+ seconds)
• Return to starting position via knee push-up or get up and reset
• Focus on controlling the descent

GTG Protocol: 4-6 sets of 2-3 reps throughout day

Key technique point: The slower the descent, the greater the strength development

Progression indicator: When you can perform 5 negatives with a 5+ second descent, move to Level 5

Level 5: Full Standard Push-ups

I hope you can progress to level 5 pretty quickly. The classic movement performed with impeccable technique:

• Set up with hands slightly wider than shoulders
• Create a rigid line from head to heels
• Lower until your chest nearly touches the deck
• Push back to the starting position, fully extending your arms

GTG Protocol: Start with 5-8 sets of 1-3 reps (depending on your max), spread throughout the day

Progression method: Gradually increase reps per set while maintaining perfect form

Creating Your Personalized Greasing the Groove Push-up Program

Now let’s translate these progressions into a practical daily plan that works with your busy schedule.

Equipment Needs (Minimal)

The beauty of greasing the groove for push-ups is that you need virtually no equipment:

• A wall (Level 1)
• A sturdy elevated surface (Level 2)
• A non-slip floor surface (Levels 3-5)
• Optional: yoga mat for comfort

Unlike barbell exercises or kettlebell training, bodyweight exercises like push-ups can be done anywhere.

This makes them perfect for the greasing the groove method.

Sample Daily Greasing the Groove Schedules

Beginner Level GTG Sets

If you’re starting with wall or incline push-ups:

• Morning (upon waking): 5 reps at your level
• Mid-morning break: 5 reps
• Lunch break: 6 reps
• Mid-afternoon: 5 reps
• Evening: 6 reps
• Before bed: 5 reps

Total: 32 reps distributed throughout the day

Intermediate Level GTG Training

For those at Level 3-4:

• Morning: 3 reps at your level
• Mid-morning: 3 reps
• Lunchtime: 4 reps
• Mid-afternoon: 3 reps
• After work: 4 reps
• Evening: 3 reps

Total: 20 reps performed throughout the day

Advanced Greasing the Groove Plan

For those performing full push-ups (Level 5):

• Morning: 5 push-ups (or 50-60% of your max push-ups)
• Mid-morning: 3 push-ups
• Lunch break: 5 push-ups
• Mid-afternoon: 3 push-ups
• Evening: 5 push-ups
• Before bed: 3 push-ups

Total: 24 push-ups distributed throughout the day using greasing the groove

Pro Tip: If you think those numbers above are too easy. Increase by 10-20%. Do a session or two. And adjust as you see fit. But please Track Your Progress.

Greasing the Groove Implementation Tips for Busy Men

• Set triggers: Do your push-ups immediately after specific daily activities (after bathroom visits, before meals, etc.)
• Environment setup: Keep visual reminders in key locations
• Minimal barriers: No changing clothes, no special equipment setup
• Track progress: Use a simple app or paper tracking system to monitor your greasing the groove practice

Common Push-up Problems When Greasing the Groove for Men Over 40

Us older boys know too well that certain challenges become more common all the time.

Here’s how to address a few of them while still making progress with greasing the groove:

Wrist Discomfort

Causes:

• Limited wrist mobility
• Previous injuries
• Improper weight distribution

Solutions:

• Try push-up handles or parallettes to maintain neutral wrists (similar to how you’d adapt for dips)
• Perform on knuckles (if comfortable and on padded surface)
• Gradually build wrist extension mobility through specific exercises
• Experiment with hand positioning (slightly wider or narrower)

Shoulder Pain

Causes:

• Excessive elbow flaring
• Inadequate scapular control
• Previous injuries or impingement

Solutions:

• Keep elbows closer to body (around 45° angle)
• Focus on “screwing” hands into floor (external rotation)
• Build supplemental rotator cuff strength
• Consider temporarily regressing to more inclined position

Lower Back Sagging

Causes:

• Insufficient core strength
• Poor positional awareness
• Fatigue during sets

Solutions:

• Practice plank position daily as part of your greasing the groove training
• Use mirror feedback or video recording
• Reduce range of motion temporarily
• Consider GTG practice for planks as complementary work

Getting Stuck at the Bottom

Causes:

• Weak triceps
• Poor scapular stability
• Chest strength imbalance

Solutions:

• Add dedicated tricep work
• Practice “push-up plus” (protraction at top of movement)
• Implement partial range push-ups focusing on bottom half

Complementary Exercises to Enhance Your Greasing the Groove Push-up Progress

While greasing the groove push-ups form the core of your training, these supplementary exercises address common weaknesses and provide carryover benefits to other exercises:

Scapular Control Builders

These exercises enhance shoulder blade stability:

Scapular Push-ups

• Start in push-up position with arms straight
• Without bending elbows, protract and retract shoulder blades
• Focus on controlled movement and end-range positions
• Frequency: Daily, 2 sets of 8-12 reps

Wall Slides

• Stand with back against wall, arms in “goal post” position
• Slide arms up while maintaining contact with wall
• Focus on scapular movement and positioning
• Frequency: 3-4 times weekly, 2 sets of 10 reps

Wrist and Forearm Strengtheners

Addressing a common limitation for men over 40:

Wrist Extensions and Flexions

• Support forearm on table with hand hanging off edge
• Perform wrist curls up and down with light weight
• Focus on full range of motion
• Frequency: 2-3 times weekly, 2 sets of 15 reps each direction

Finger Extensions with Rubber Band

• Place rubber band around fingers
• Spread fingers against resistance
• Hold end positions briefly
• Frequency: Daily, 2 sets of 12-15 reps

Core Stabilization Exercises

Critical for proper push-up performance:

Plank Variations

• Standard plank with perfect alignment
• Side planks for oblique strength
• Focus on body position and breathing
• Frequency: 3-4 times weekly, 3 sets of 20-40 second holds

Dead Bugs

• Lie on back, arms and legs raised
• Alternately extend opposite limbs while maintaining lower back contact with floor
• Focus on stability and controlled breathing
• Frequency: 2-3 times weekly, 2 sets of 10-12 reps per side

Advanced Push-up Variations for Continued Greasing the Groove Progress

Once you’ve mastered standard push-ups, these variations will continue challenging you:

Diamond Push-ups

Target triceps more intensely:

• Place hands close together with thumbs and index fingers touching
• Keep elbows tucked close to body
• Maintain straight body alignment
• GTG application: Use as occasional substitute for standard push-ups

Archer Push-ups

Build unilateral strength:

• Start in standard position but with hands much wider
• As you lower, bend one arm while keeping the other straight
• Alternate sides with each rep
• GTG application: Lower total reps, focus on perfect execution

Decline Push-ups

Increase upper chest and shoulder demand:

• Place feet on elevated surface (chair, bench, etc.)
• Maintain straight body alignment
• Lower chest to floor with control
• GTG application: Use sparingly, especially if shoulder mobility is limited

Single-arm Supported Push-ups

Progression toward one-arm variations:

• Place one hand on small ball or unstable surface
• Put more weight on the stable arm
• Lower with control, focusing on stability
• GTG application: Add once weekly as skill practice

If you want to become able to perform more advanced movements, greasing the groove is a fantastic training principle to apply to these challenging variations.

And how about investing in a set of high-quality gymnastic rings to make these advanced push-up variations even more challenging and fun?

The 12-Week Greasing the Groove Push-up Mastery Plan

This comprehensive plan takes you from your current level to push-up mastery using greasing the groove:

Phase 1: Foundation (Weeks 1-4)

Week 1-2:

• Identify appropriate progression level from assessment
• Establish consistent daily greasing the groove practice (5-6 sessions daily)
• Focus solely on perfect form and technique
• Keep all sets feeling fresh and crisp
• Implement appropriate wrist/shoulder prep if needed

Week 3-4:

• Gradually increase daily frequency (6-8 GTG sets)
• Begin incorporating complementary exercises 2x weekly
• Address any mobility limitations with targeted drills
• Reassess max capacity at end of week 4

Phase 2: Development (Weeks 5-8)

Week 5-6:

• Progress to next level if assessment indicates readiness
• Maintain increased frequency (6-8 sessions daily)
• Intensify focus on “perfect practice” principle of greasing the groove
• Add one complementary exercise for identified weakness

Week 7-8:

• Begin experimenting with rep variation within greasing the groove sessions
• Continue progression if appropriate
• Implement mini-challenges (extra session on certain days)
• Reassess max capacity at end of week 8

Phase 3: Mastery (Weeks 9-12)

Week 9-10:

• Progress to next level if assessment indicates readiness
• Begin slight volume increase on alternating days
• Introduce one advanced variation if appropriate
• Refine technique with video analysis

Week 11-12:

• Focus on technical perfection at current greasing the groove level
• Test maximum consecutive perfect reps
• Prepare for post-program maintenance phase
• Final assessment and celebration of progress

Throughout this greasing the groove program, remember these key principles:

• Quality trumps quantity – technique degradation means the set is over
• Consistent daily practice beats occasional high-volume sessions
• Recovery optimization becomes increasingly important as intensity increases
• Adjust based on feedback – joint comfort is non-negotiable

Nutrition and Recovery: The Missing Links for Push-up Success After 40

Your greasing the groove results will be dramatically enhanced by paying attention to these crucial factors:

Protein Requirements

• Daily total: 1.6-2.0g per kg of bodyweight
• Distribution: Consume protein every 3-4 hours
• Quality sources: Prioritize complete proteins (meat, fish, eggs, quality supplements)
• Timing: Include protein with post-training nutrition

Joint Support Nutrition

Particularly important for men over 40:

• Collagen: 10-15g daily (with vitamin C for absorption)
• Omega-3s: 2-3g EPA/DHA daily for inflammation management
• Hydration: Minimum 2.5-3 liters water daily for joint lubrication
• Anti-inflammatory foods: Berries, fatty fish, turmeric, olive oil

Recovery Optimization

These strategies enhance greasing the groove results dramatically:

• Sleep quality: 7-8 hours with consistent schedule
• Stress management: Meditation, nature exposure, deep breathing
• Soft tissue work: Regular foam rolling, massage
• Movement snacks: Frequent short walks throughout day

Warning Signs of Overtraining

Greasing the groove should never cause overtraining since you’re not training to failure, but be alert for:

• Morning stiffness that doesn’t clear quickly
• Decreased performance across multiple sessions
• Unusual fatigue or motivation loss
• Joint discomfort that persists between sessions

If these appear, reduce frequency for 3-5 days (add rest days) before gradually rebuilding.

The Mental Game: Psychological Keys to Push-up Mastery with Greasing the Groove

Develop these mental approaches for consistent progress:

Consistency Over Intensity

• Value the daily practice ritual
• Celebrate showing up every day
• Think long-term mastery, not short-term performance

Technique Obsession

• Become fascinated with perfect execution
• Study the subtleties of the movement
• Embrace the mindfulness aspect of perfect practice

Progress Recognition

• Track data to see patterns
• Acknowledge improvements in form and capacity
• Compare yourself only to your previous performance

Final Thoughts: Greasing the Groove for Push-up Mastery After 40

Mastering push-ups after 40 isn’t just about physical performance…

It represents a warrior mindset that rejects limiting beliefs about aging.

Each quality push-up you pump out shows that you’re not just maintaining strength…

But actively building it at an age when many men have resigned themselves to decline.

The greasing the groove method gives you the perfect framework to achieve proper upper body strength.

And by respecting your body’s changed recovery needs while still demanding excellence…

You can build really impressive pushing strength that carries over to your everyday life.

So, when Majorie at 34 down the road asks your help to move a heavy piece of furniture, you’ll be in the perfect position to help her with ease.

Remember these essential greasing the groove principles:

• Frequency beats volume
• Quality defeats quantity
• Consistent practice triumphs over intensity
• Progress may be gradual, but it’s unstoppable with the right approach

The path to push-up mastery through greasing the groove is available to any man over 40 who approaches it intelligently.

The question isn’t whether you can achieve it – the question is, are you ready to begin?

Your Next Step: Join the Grey Top Warriors

You’ve now got the blueprint for push-up mastery. But knowledge alone doesn’t build strength – implementation and accountability do.

That’s where the Grey Top Warriors community comes in.

You have THREE choices now:

Choice 1: Take immediate action: Sign up to the GTW Primer Level and let’s get you into fighting shape. Join the GTW community today to access exclusive resources, personalized coaching, and connect with like-minded warriors who are proving that age is just a number when it comes to physical performance.

> Click HERE To Find Out More About The GTW Primer Level Program

Remember you have 180 days to test whether GTW is for you.

Choice 2: Start small: If you’re not ready just yet, no problem.

> Click HERE to download my FREE Muscle Strategies Training by Grey Top Warriors

Choice 3: Or… stay as you are, don’t change anything. But hopefully you’ll keep reading my articles and come back soon.

Because you know looking after your health and fighting aging is vital to your quality of life.

Thank you for reading up to this point.

But I’d say it’s 100% the right time for you to take action!!

And make the effort to get your health and fitness in top shape!

If you’ve enjoyed this article, I’d really appreciate it if you would leave a comment and consider sharing with like minded mates.

Your support is vital, and I can’t wait to hear about your progress towards becoming a way better version of yourself…

Fitter — Stronger — Happier

Coach Greg
Grey Top Warriors

Bonus FAQ: Common Questions About Greasing the Groove for Push-ups

Q: Can I do push-ups with existing shoulder or wrist issues?

A: Yes, with appropriate modifications. Start with more inclined positions to reduce load, consider push-up handles for wrist issues, and focus on elbow positioning to protect shoulders. Always consult with a physical therapist for personalized guidance with existing injuries.

Q: How many push-ups should a fit man over 40 be able to do?

A: A reasonable benchmark is 15-20 perfect form push-ups for general fitness. However, quality always trumps quantity. Five perfect push-ups are more valuable than 20 with compromised form.

Q: Will greasing the groove for push-ups help reduce my “man boobs”?

A: Push-ups can help by building chest muscle and improving posture, which creates a more lifted chest appearance. However, if excess fat is the primary issue, nutrition will play the larger role in transformation.

Q: Can I build significant muscle with just push-ups using greasing the groove?

A: Yes, especially when progressing to more challenging variations. Push-ups can build impressive chest, shoulder, and tricep development when programmed intelligently and combined with proper nutrition. While there’s little hypertrophy from each individual session, the cumulative effect of consistent practice creates significant strength gains.

Q: How do I know when to move to a more challenging variation?

A: Move to the next progression when you can consistently perform the current variation with perfect form for the prescribed reps across multiple days. Never sacrifice form for progression.

Q: Can I use greasing the groove for push-ups every day or will I overtrain?

A: Yes, daily practice is the core of greasing the groove. Since you’re never training to failure and distributing volume throughout the day, overtraining is rarely an issue. However, listen to your body – if persistent fatigue or joint discomfort develops, add a recovery day.

Q: Can I apply greasing the groove to other exercises like pull-ups and chin-ups?

A: Absolutely! Greasing the groove works exceptionally well for bodyweight exercises like pull-ups, dips, and pistol squats. The same principles apply – frequent practice at submaximal effort with perfect form. Let’s say you want to become able to do more pull-ups – greasing the groove training is an excellent method to achieve this goal.

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