How To Do A Push Up … Even If You Can’t Do A Pushup
A push Up is a simple yet very difficult exercise that is often overlooked. Take a gander around the gym and you may see a lot of people doing pushups, however, you may also observe many different forms, many of them putting individuals at risk for injury.
Completing 1 push up with proper form is worth way more than performing multiple pushups with poor form.
Here are some easy steps to follow to finally complete that dreaded push up, with proper form!!!
You won’t improve your push up, unless you do push ups. I am a firm believer that to achieve a push up, you will need to train push ups. You can progress from easier variation to harder variations, in order to ultimately obtain that final goal of a push up.
These variations can be added to an upper body program or simply performed on their own.
**Easy to follow video to follow!**
1. HIGH PLANK. To begin, you will start in a high plank position. You will keep your hands nice and narrow to start to get a feel for the proper had position. You will hold this position for 30 seconds. It is important to stay strong in this position, and not let your chest fall. Imagine pushing up between your shoulder blades. Perform 5 repetitions of 30 seconds. Perform this exercise every other day until you have completed the exercise 5 times.
2. LOWERING FROM HIGH PLANK. For the next step, you will start in the position that you have mastered at the last step. Begin in your high plank position and slowly lower your chest towards the ground. Ensure that your elbows are staying nice and close to your sides as you lower. Perform 3 sets of 10 repetitions. Perform this exercise every other day until you have completed the exercise 5 times.
3. PUSH UP FROM KNEES. The next step is going to start to resemble a full push up. Maintain a straight line from your knees to your shoulders with your knees set down on the floor. Keep the same arm position as previous steps. Slowly lower the chest. Once your nose is about to touch the floor, push back up to the starting position. ** BE SURE TO TRAIN THE WHOLE RANGE. This is not the time to cheat. Be sure to train the whole range to maximize your strength gains. Perform 3 sets of 10 repetitions. Perform this exercise every other day until you have completed the exercise 5 times.
4. INCLINE PUSH UP. The next step is the last one before completing the push up. You will find a sturdy object, place your hands the same width as before, however this time it will be on the sturdy object and prepare to lower your body. Maintain a nice straight line from the tip of your toes to your shoulders and stay nice and strong throughout the body. Place your feet at a distance that allows for sufficient weight on your arms and begin to lower. When your chest approaches the sturdy object, push back up into the starting position. Perform 3 sets of 10 repetitions. Perform this exercise every other day until you have completed the exercise 5 times.
5. PUSH UP! You are now ready to perform the push up. Place your hands on the floor, think about lowering your body as one strong unit, just as in previous steps. When your nose approaches the floor, push back up into your push up. If you cannot perform multiple pushups at this point, don’t panic!!! Perform as many push ups as possible in this position, and then finish your set of 10 with an easier variation. When it comes to the next set, try again from the most advanced position, perform as many reps as possible before finishing your set with an easier variation. In total, perform 3 sets of 10 repetitions, whether those be from the finial push up position, or easier variations.
BONUS POINTS IF PERFORMED OUTSIDE!