To be honest, push-ups aren’t as easy as they seem. It takes a lot of strength in your upper body and core to push your body weight up off the floor while staying in a plank position.
I used to be a long-distance runner with a weak upper body, so I know what it’s like to start from scratch. You can get there, but it will take time and practice.
If you want to do this bodyweight move, I have two changes that will help you get there. To build strength and practise the movement pattern, you’ll work the same muscles but in a different way.
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You might like a woman lying on her back on an exercise mat on a wooden floor, with her legs bent at 90-degree angles. Behind her are plants and glass walls. Can’t do a plank? A Pilates teacher gives three beginner-friendly options that still build core strength. A man in an orange t-shirt and a man in a white t-shirt are doing press-ups against a low wall outside, with the camera pointing to the side.
If you’re new to working out, a personal trainer says these are the five exercises you should start with.
A woman in a park is smiling and holding a resistance band. This standing exercise has changed my core strength in just six months.
These are the same two options I used when I first learned how to do full push-ups and the same ones I use with my personal training clients now.
I still do these kinds of moves to keep my push-up strength. You will lose it if you don’t use it, and this bodyweight move is a good example of that.
You might want to start with the first move and then add the second one once you get stronger, depending on how strong you are now.
1. Push-up with a negative
You can move on to a negative push-up, or an eccentric push-up, if you can hold a high plank with a stable core and good form for 30 to 60 seconds.
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The focus of this move is on the descent. You will get stronger for a full push-up if you learn how to lower yourself slowly and with control.
How to do it
YouTube: Eccentric Push-Up with Full Reset YouTube: Eccentric Push-Up with Full Reset
| Sets | Reps |
|---|---|
| 3 | 5–8 |
Woman in glute bridge position on yoga mat: What to read next No sit-ups or planks—I’m a trainer and these are the five moves I think that all beginners should start working on their deep core with a high plank at home.
If I wanted to build up my core strength and only had five minutes and no equipment, I would do this circuit.
A trainer wants you to do this five-minute workout to help you move better and stand up straighter.
- Get into a high plank position with your shoulders directly above your wrists and your body making a straight line from your shoulders to your feet.
- Use your core, shoulder blades, and buttocks.
- To lower yourself to the floor with control, bend your elbows and keep them close to your body.
- At the end of your range, drop your knees to the ground.
- Push back up by extending your arms.
- To get back to a high plank position, lift your knees.
Make it easier: If you can’t go all the way down to the floor, try the incline version Instead of putting your hands on the floor, put them on a box or chair to take some of the weight off your shoulders and arms. Keep doing this until you can easily do three sets of five to eight reps.
2. Hold a low push-up
This is an isometric move where you hold the bottom of the push-up, just before your chest hits the floor.
I like this move because it makes the hardest part of the push-up stronger. Also, you can easily change the difficulty level by holding lower to make it harder or higher while you build strength.
How to do the move
YouTube: Low Push Up Hold YouTube: Low Push Up Hold Watch On
Forget Planks: This Simple Move Strengthens Core Faster and Improves Stability Without Sit-Ups
Your shoulders should be directly above your wrists and your body should be in a straight line from your shoulders to your feet when you start in a high plank position.
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- Use your core, shoulder blades, and buttocks.
- To lower yourself to the floor in a controlled way, bend your elbows and keep them close to your body.
- Stop at a depth that you can hold for three to five seconds.
- Put your knees on the floor and then push yourself back up with your arms.
- Bring your knees up to get back to a high plank position.
