Have you overly walked into a group fitness matriculation or personal training session and thought, “Please please please don’t let there be push-ups today”?
If the idea of a set of push-ups fills you with dread, you’re not alone. Push-ups are tough! They’re a skill exercise, meaning they require upper soul strength, trunk stability, range of motion, and plane mobility… all at once. Just stuff strong or fit isn’t unbearable — it takes time and practice to master the technique.
As such, many women stave push-ups. Maybe they’ve unchangingly struggled to do them, or they just don’t think they’re strong unbearable (or they’ve internalized the incredibly frustrating misconception that women can’t do standard push-ups, and should stick with push-ups off their knees instead!).
But the truth is, with proper form and some practice, scrutinizingly anyone can master the push-up.
In this article, I’m going to show you how to build the strength and skill you need to do push-ups, step by step. In wing to discovering all of the benefits of push-ups, you’ll learn:
Plus, I’ve included a 12-week training program that shows you exactly how to program these four exercises so you can unzip your push-up goal!
The push-up is an constructive bodyweight exercise whether your goal is getting stronger, building muscle, or improving overall fitness. A horizontal pressing exercise, push-ups primarily work the chest (pectorals), triceps, deltoids, and core, but require some assistance from the glutes and leg muscles, too.
Learning to perform push-ups creates a unique opportunity for you to:
Now you’ve seen why push-ups are a unconfined exercise to incorporate in your training, let’s squint at an important structuring tip to help you perform the standard push-up — as well as all the push-up progressions I’m going to imbricate shortly — safely, effectively, and with proper technique.
Whether you’re performing a regular push-up or a modified variation, stuff mindful of your form and structuring is important.
Here’s the trick: Think of placing a broomstick lanugo your back.
As you get into your starting position and then perform your push-up, that imaginary broomstick should maintain contact with your soul in three places:
Maintaining a straight line with your soul — and engaging your unshortened cadre throughout the rep — will indulge you to move smoothly as one solid unit, which can help your push-up (or push-up variation) finger less challenging and protect your lower back.
Quick tip: Some folks find it helpful to video themselves from the side so they can trammels their structuring and make any necessary adjustments.
Keep your imaginary broomstick in mind as you work on each of the pursuit push-up progressions.
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The key to learning push-ups is to unravel the movement lanugo into small, doable exercises. As you practice these progressions, you’re developing the strength and skill required to be worldly-wise to perform the full push-up.
Depending on your fitness level, you can work these progressions into your training one of two ways:
If you’re tacking these progressions onto a workout (rather than practicing them as standalone movements outside of your training sessions), you may find it helpful to do push-up work right without your warm-up so you’re not fatigued. Either way, unchangingly be sure to thoroughly warm up first.
A final quick note surpassing we get started: You’ll notice that push-ups from the knees, otherwise known as short-lever push-ups, are not one of the progression exercises. Short-lever push-ups are an wondrous exercise to target your pecs, deltoids, and triceps. However, they’re often not the most constructive way to progress to a full “long-lever” push-up (on the toes with legs extended). This is considering bringing your knees to the ground significantly shortens the lever, requiring far less upper soul and cadre strength, which are two things that need to be ripened in order to perform long-lever push-ups. Additionally, an important part of push-up practice is patterning the movement properly, which is precisely what you’ll be doing by working on variations that are moreover performed on your toes.
The upper plank hold is incredibly important to practice when working toward a push-up, yet it’s scrutinizingly unchangingly overlooked. It might help to think of the upper plank hold as the foundation of the movement, as it’s the starting point (and ending point!) of each push-up. Plus you’ll get the widow goody of strengthening your core while you’re at it.
If a upper plank hold on the ground is too challenging, finger self-ruling to place your hands on something elevated, such as a seat or a countertop. Place your hands as upper as needed until you’re worldly-wise to perform several reps while maintaining proper alignment.
This exercise is a unconfined way to take the foundational strength you ripened in your upper plank hold and start subtracting some movement! Eccentric training focuses on the “negative” portion of an exercise, or in this case, the descent of your push-up. Working on an incline gives you the strengthening benefits of a full push-up, but reduces the value of weight you’re moving. Learning to descend with tenancy while maintaining spanking-new structuring helps build strength and get you closer to your push-up goal.
You should be at an incline that allows each rep to be challenging, but smooth and relatively fast.
Working on your mobility and wastefulness too? Learn how to perform the single-leg Romanian deadlift and incorporate it into your training program.
Here, you’ll be working the eccentric (negative) portion of the push-up as you did in the previous exercise, only this time it will finger increasingly challenging considering you’re subtracting increasingly soul weight (i.e., resistance).
Note: You may find you’re not worldly-wise to lower yourself all the way to the floor yet, and that’s OK! There are still a lot of benefits of practicing this with a slightly shorter range of motion. Do your best, and alimony practicing.
Practicing incline push-ups is an constructive way to progress to a full push-up. Like the eccentric incline push-up, you’re moving less bodyweight than a regular push-up. Only now, you’re subtracting the concentric portion of the movement — pushing when up — so you’re still progressing. As you get stronger, you can remoter progress this movement by lowering the height of the incline until you’re ready to do them on the floor.
Perform this movement at an incline that allows each rep to be challenging, but smooth and relatively fast. If you find yourself struggling to well-constructed the recommended reps and your form is suffering (e.g., your hips sag), find something slightly higher to place your hands on (wall push-ups are totally fine!). When each rep feels smooth and strong, it’s a unconfined conviction booster, and it helps pattern the movement correctly.
Now that you’re ready to hit the floor, let’s review how to do a perfect push-up.
Whether you’re practicing your push-up progressions on their own, or incorporating them into your existing strength training program, you can use this 12-week program to help you work your way up to full push-ups.
I recommend doing push-up work at the whence of your workout following your warm-up, when your muscles are still fresh. When you’re washed-up with your session, indulge 48 hours for recovery surpassing repeating your push-up practice. Depending on where you’re at in the program, you can expect to train your push-ups between 1 and 3 times per week.
And remember: You’ve got this!
The post Push-Ups Finger Impossible? Start with These 4 Beginner Progressions appeared first on Girls Gone Strong.