Push-ups are a classic exercise that target multiple muscle groups, making them a staple in any fitness routine. However, many people struggle to perform push-ups correctly or find themselves in a stale routine where they aren’t seeing the results they want. If you’re looking to get better at push-ups, it’s important to try new things and incorporate variations that challenge your body in different ways.

One of the biggest mistakes people make when it comes to push-ups is focusing solely on the number they can do. While increasing the number of push-ups you can perform is a great goal, it’s equally important to prioritize proper form and technique. Remember, quality over quantity. Maintaining proper form will not only help you avoid injuries, but it will also ensure that you are effectively targeting the muscles you want to strengthen.

If you’re ready to take your push-up game to the next level, try incorporating the following 7-step progression into your workout routine:

1. Step 1: Knee Push-ups – Start with knee push-ups to build strength and get comfortable with the movement. Focus on maintaining a straight line from your head to your knees, and keep your core engaged throughout the exercise.
2. Step 2: Full Push-ups with Proper Form – Once you’ve mastered knee push-ups, it’s time to move on to full push-ups. Remember to keep your body in a straight line, engage your core, and tuck your elbows close to your body as you lower yourself down.
3. Step 3: Elevated Push-ups – Elevate your hands on a step or a bench to increase the difficulty of the exercise. This will challenge your upper body strength and help you build more muscle.
4. Step 4: Decline Push-ups – Flip the elevated push-up position and place your feet on a step or a bench. This variation targets your shoulders, chest, and triceps even more intensively.
5. Step 6: Plyometric Push-ups – Add an explosive element to your push-ups by pushing off the ground forcefully and clapping your hands together before landing again. This plyo variation adds an element of power and can help increase your strength and cardiovascular fitness.
6. Step 7: One-Arm Push-ups – The ultimate push-up challenge, one-arm push-ups require a tremendous amount of strength, stability, and grit. Work your way up to this advanced variation by starting with modified versions like push-ups with one hand on a medicine ball or with one hand elevated on an object.

Remember, progress takes time and consistency. It’s important to listen to your body, recover properly, and not get discouraged if you don’t see results overnight. Keep pushing yourself to achieve your goals, and you’ll soon find that your push-up game has reached new heights.

For more related articles on fitness and wellness, including tips for building strength and increasing muscle, check out the other articles on our website.

Proper Pushup Form

Pushups are a fundamental bodyweight exercise that target the muscles in your chest, shoulders, arms, and core. To get the most out of your pushup training and avoid injury, it’s important to maintain proper form. Here is a step-by-step guide on how to perform pushups correctly:

1. Start with your hands placed slightly wider than shoulder-width apart on a stable surface, such as the floor or pushup bars.
2. Position your feet together or slightly apart, and engage your glutes and core to maintain a straight line from your head to your heels.
3. Keep your elbows tucked close to your sides as you lower your chest towards the ground.
4. Lower yourself until your chest is just above the ground, or as far as you can comfortably go.
5. Push through your palms and extend your arms to return to the starting position.
6. Throughout the movement, maintain a neutral neck and a straight-arm position, avoiding any sagging or bending at the hips.
7. Remember to breathe in on the way down and exhale as you push back up.

Proper form is crucial for maximizing the benefits of pushups and reducing the risk of injury. Here are a few key tips to keep in mind during your pushup practice:

• Keep your core engaged throughout the exercise to ensure stability and prevent your hips from sagging.
• Try to maintain a straight line from your head to your heels, avoiding any excessive arching or rounding of the back.
• If you lack the strength to perform full pushups, start with modified versions, such as knee pushups or pushups against a wall, and gradually work your way up to regular pushups.
• If you’re looking to increase the difficulty of your pushups, you can try adding resistance, such as using bands or placing your feet on an elevated surface.
• For those who are more advanced, incorporating variations like diamond pushups, wide-grip pushups, or incline pushups can target different muscle groups and provide additional challenges.

Strengthen Your Core

1. Engage Your Core

Before you even start a push-up, it’s important to engage your core muscles. Imagine pulling your belly button towards your spine, and brace your abs as if you’re about to be punched in the stomach. This activation will help maintain a stable and strong core throughout the exercise.

2. Add Plyo Push-ups

If you’re looking to challenge yourself and take your push-ups to the next level, plyometric push-ups are a great option. This explosive variation involves pushing off the ground with enough force to make your hands leave the floor. Plyo push-ups not only help to strengthen your core but also increase your upper body power and speed.

3. Try Spiderman Push-Ups

Spiderman push-ups are a variation that targets your core even more intensely. In this exercise, as you lower yourself down, you bring one knee towards your elbow on the same side. This movement engages your obliques and adds an extra challenge to your core stability.

4. Use an Elevated Surface

If you find regular push-ups too challenging, starting with an elevated surface can help build your strength and improve your form. Place your hands on a bench or a bar, keeping your feet on the ground. This modified push-up puts less stress on your core but still engages your upper body muscles, allowing you to gradually progress to a full push-up.

5. Incorporate Static Holds

Static holds are a great way to build core strength endurance. Start in a plank position and hold it for as long as you can while keeping your core engaged and your body aligned. As you become stronger, increase the duration of each hold. Remember to breathe and focus on maintaining proper form throughout.

6. Add Banded Push-Ups

To target your core even further, try banded push-ups. Loop a resistance band around your back and hold the ends with your hands as you perform the push-up. The resistance from the band challenges your core stability, making the exercise more effective for strengthening your core and building muscle.

7. Don’t Forget About Stability Training

In addition to these specific core exercises, incorporating stability training into your workout routine can also enhance your core strength. Exercises like planks, side planks, Russian twists, and dolphin poses can all help improve your core stability, which will carry over to your push-up performance.

By prioritizing core strength and incorporating these exercises into your training routine, you’ll not only strengthen your core but also improve your push-ups. Remember to progress slowly and listen to your body. With time and consistency, you’ll achieve better push-up form and become more confident in your abilities.

As always, if you’re unsure about proper form or have any concerns, it’s a good idea to consult with a certified fitness professional who can guide you through the exercises and ensure your technique is correct.

Increase Your Reps

Once you have mastered the basic push-up form, it’s time to start increasing the number of reps you can do. This will help you build strength and endurance in the muscles used during the exercise. Here are some tips to help you increase your push-up reps:

1. Breathe properly: Breathing is crucial during any exercise. Remember to inhale as you lower your body towards the ground and exhale as you push back up.

2. Break it into sessions: Instead of trying to do a high number of push-ups in one go, break it into smaller sets. For example, if your goal is to do 20 push-ups, you can do four sets of five reps each.

3. Use a resistance band: Wrapping a resistance band around your arms can help make push-ups easier by providing assistance. This can be especially helpful if you are just starting out or if you find it difficult to perform push-ups with correct form.

4. Recover properly: Allow your muscles enough time to recover between push-up sessions. This will help prevent overtraining and reduce the risk of injury.

5. Work on butt and core muscles: Strengthening the muscles in your butt and core can help with your push-up performance. Including exercises like squats, lunges, and planks in your workout routine can be beneficial.

6. Increase the challenge: Once you can easily perform a certain number of reps, try variations of push-ups to increase the challenge. For example, you can try decline push-ups, spiderman push-ups, or dolphin push-ups.

7. Get help from a trainer: If you’re really serious about improving your push-up game, consider working with a personal trainer. They can provide personalized tips, correct your form, and create a workout plan tailored to your specific goals.

Remember, getting better at push-ups takes time and dedication. Don’t dwell on the number of reps you can currently do, but focus on gradually increasing them over time. With consistent practice and the right training techniques, you’ll be able to perform more push-ups than you ever thought possible.

Try Different Variations

One variation you can try is plyo pushups, which involve explosively pushing yourself off the ground so your hands leave the surface. This requires you to generate more power and engage your muscles in a different way, making it a great workout for building strength and explosiveness.

Another variation is the decline pushup, where your feet are elevated on a bench or step, and your hands are on the ground. This variation targets your upper chest and shoulders more intensely, making it a great option if you’re looking to build more upper body strength.

Incorporating different variations into your pushup routine can also help you overcome plateaus and keep your workouts from becoming stale. By constantly challenging yourself with new exercises, you can keep your muscles engaged and prevent them from getting used to the same movements.

Here are seven variations you can try:

Remember to focus on proper form and technique while performing these variations. Start with a few repetitions of each and gradually increase the number as you get stronger.

Incorporate Resistance

Adding resistance to your push-up workouts can help you build strength and challenge your muscles in new ways. Here are a few ways to incorporate resistance:

• Using a resistance band: Attach a band around your upper back or under your hands to increase the difficulty of the push-up. This helps activate more muscles and makes the exercise harder.
• Trying decline push-ups: Elevate your feet on a bench or step and perform push-ups in a downward position. This shift in body position engages your upper chest and shoulders more, making the exercise more challenging.
• Doing slow negatives: Instead of pushing up quickly, focus on lowering your body down slowly and with control. This eccentric movement helps build muscle strength and power.
• Using weighted vests: Wear a weighted vest during push-up sessions to add more load onto your muscles. Start with a low-to-mid weight and gradually increase as you get stronger.
• Using stability balls or rings: Perform push-ups with your hands on stability balls or rings, which require more stability and engage your core muscles to a greater extent.
• Trying dolphin push-ups: Assume a downward dog position, then lower your body down as if doing a push-up, and push yourself back up into the starting position. This move not only works your upper body but also targets your shoulders and core.

Remember to choose resistance levels that challenge you but also allow you to maintain proper form throughout the exercise. Start with 3 sets of 5-10 reps for each variation and gradually increase the intensity as you get stronger. Incorporating resistance into your push-up routine can lead to greater improvements in strength and muscle development.

FAQ

How often should I do push-ups to get better at them?

To get better at push-ups, it is recommended to do them at least three times a week. Consistency is key in improving your strength and endurance.

What is the correct form for a push-up?

The correct form for a push-up involves keeping your body in a straight line from your head to your heels. Your hands should be slightly wider than shoulder-width apart, and your elbows should be bent at a 45-degree angle as you lower your chest towards the ground.

Can I modify push-ups if I find them too difficult?

Yes, there are several modifications you can do if traditional push-ups are too difficult. You can start by doing push-ups on your knees or against a wall, and gradually work your way up to full push-ups as you build strength.

How long will it take to see improvement in my push-ups?

The time it takes to see improvement in your push-ups can vary depending on various factors, such as your current strength level, consistency of your workouts, and proper form. With regular practice, you can start to see improvements within a few weeks.

Are push-ups only beneficial for upper body strength?

No, push-ups are a great full-body exercise that not only target your chest, shoulders, and triceps but also engage your core muscles. They help improve overall upper body strength, stability, and posture.