When guys are standing around talking with each other and the subject turns to how strong each person is, a common way to prove who is the strongest is to see which one can do the most pushups or pull-ups. In addition, most martial arts classes use pushups as a training exercise to build upper body strength. Either way, if you want to increase the number of pushup and pull-ups you can do, here are some exercises to try.

For Push-ups

Exercise 1

The first exercise is called the 12/24. It consists of a slow, six-count down, touching your chest to the floor, and a, slow, six-count up (for strength), immediately followed by 12 rapid-fire push-ups in which you only go between a quarter and halfway down (for stamina). Do consecutive sets with no rest until muscle failure.

Exercise 2

Add "the plank" to at least every other workout. Because it is an isometric exercise, it helps strengthen your core and eliminate the dreaded sag. It is simple, but extremely effective. Get into the up position, but instead of resting on your hands, rest on your forearms. Keep your arms a shoulder-width apart, and your upper arms and forearms at 90 degrees. Lock your body into a straight line and hold position for 60 seconds. Once achieved, go to multiple sets of 60 seconds on, 60 off.

Exercise 3

This is the Tabata method. Like the plank, it simplicity belies its difficulty. It is very effective and builds strength through speed. Here is how it works:

Step 1: For 20 seconds, do as many pushups as your can do.

Step 2: Rest for ten seconds

Repeat these steps seven times. This is a four-minute, maximum effort workout that gets you accustomed to high reps in a short time. Be sure to use full-range-of-motion pushups. Your ultimate goal should be 18 to 20 reps per set for eight sets.

For women, check your hand position; you may be setting you hands too wide. Try moving your hands under your shoulder line. It may feel awkward at first but it will feel better with practice.

For Pull-ups

Exercise 1

At least once a week, do your pull-ups "7-21" style. Starting with your chin above the bar, come down to the halfway point and then go back up. Do this seven times. Now reverse direction. Begin in the full down position and come up halfway before heading back down again. Again, do this seven times. Now, do seven full-range-of-motion pull-ups. This is a continuous, no-rest drill.

Exercise 2

    Try doing 50 pull-ups in as few sets as possible. Keep working to get the sets down to three or fewer.