A full, regular push-up is a challenging chest exercise that also works your triceps, shoulders and core muscles. Once you've mastered this exercise you can use numerous variations to make the workout more challenging, like adding resistance bands or lifting one leg off the floor. But if you're just starting out, you might have to work your way through a progression of easier variations first.
Knee Push-ups
One of the easiest ways to work up to full push-ups is by doing knee push-ups. Kneel on your hands and knees, and walk your hands forward until your body is straight from head to knees. Your hands should be directly beneath and slightly wider apart than your chest. Squeeze your abs tight to keep your body straight as you lower your chest toward the floor, then push it away again. Once you can complete a full set of 12 to 15 knee push-ups, try starting with one full push-up, then go back to knee push-ups. Over time you'll be able to work up to two full push-ups followed by knee push-ups, and so on.
Wall Push-ups
One disadvantage of using knee push-ups to work up to full push-ups is that you don't get to practice holding your entire body straight. Wall push-ups allow you to build your core muscles gradually, as they must hold you steady in increasingly more difficult positions. Place both hands on a wall, slightly below chest level and slightly wider than your chest. Take a few small steps back from the wall, keeping your body straight from head to heels. Let your heels come off the floor as you tip your entire body toward the wall, bending your arms. Stop before your forehead or nose touches the wall, use your arms and chest muscles to push yourself away, and repeat.
Bar and Bench Push-ups
As you get stronger by doing wall push-ups, you'll be able to place your hands lower on the wall. This makes the exercise harder and, in turn, challenges your body to continue getting stronger. There comes a point when you can no longer shift your hands lower on the wall; they might slide off and cause you to fall. Switch to doing push-ups on a Smith machine bar instead. As you get stronger you can move the bar progressively lower, or switch to doing push-ups on the side of a weight bench instead. Bar and bench push-ups work exactly the same as wall push-ups; just put your hands on the bar or bench and walk your body back until you can lower your chest directly toward the bar or bench, then press away again.
Full Push-ups
Using easier variations to work up to full push-ups doesn't just build strength and endurance; it also encourages proper technique. Focus on maintaining that proper technique once you're able to do full push-ups. Your body should be balanced on your hands and toes, hands directly beneath your chest and slightly wider than your shoulders. Your entire body should stay straight like a board as you lower into the push-up, then push yourself back up from the floor.
Member Comments