Push-ups are a classic exercise that’s great for building upper body strength and endurance. But if you’re struggling to do even a single push-up, don’t worry! There are plenty of exercises you can do to help you get started.
These exercises will target the muscles you use in push-ups, helping you build the strength and stability you need to perform the movement correctly.
1. Wall Push-Ups
Wall push-ups are a great way to start building the strength you need for regular push-ups. They’re easier to do than traditional push-ups, and they still target the same muscles.
To do a wall push-up, stand facing a wall with your feet about shoulder-width apart. Place your hands on the wall at shoulder height, with your arms straight. Step back until your body is at a 45-degree angle to the wall.
Bend your elbows and lower your chest towards the wall. Then, push back up to the starting position.
Start with 10-15 repetitions, and gradually increase the number of repetitions as you get stronger.
2. Incline Push-Ups
Incline push-ups are another good option for beginners. They’re easier to do than regular push-ups, but they still target the same muscles.
To do an incline push-up, find a sturdy object, such as a bench or a chair. Place your hands on the object at shoulder height, with your arms straight. Step back until your body is at a 45-degree angle to the object.
Bend your elbows and lower your chest towards the object. Then, push back up to the starting position.
Start with 10-15 repetitions, and gradually increase the number of repetitions as you get stronger.
3. Knee Push-Ups
Knee push-ups are a good way to build strength in your upper body and core. They’re also a good option for people who have knee pain or other injuries that prevent them from doing regular push-ups.
To do a knee push-up, start by kneeling on the ground with your hands shoulder-width apart. Place your hands on the ground directly below your shoulders.
Bend your elbows and lower your chest towards the ground. Then, push back up to the starting position.
Start with 10-15 repetitions, and gradually increase the number of repetitions as you get stronger.
4. Plank
The plank is a great way to build strength in your core and upper body. It also helps to improve your balance and stability.
To do a plank, start by lying on your stomach with your forearms on the ground and your elbows directly below your shoulders. Lift your body up onto your toes, keeping your back straight and your core engaged.
Hold the position for 30-60 seconds, or as long as you can. Gradually increase the hold time as you get stronger.
5. Side Plank
The side plank is a great way to build strength in your core and obliques. It also helps to improve your balance and stability.
To do a side plank, start by lying on your side with your legs straight and your feet together. Prop yourself up on your elbow, with your forearm directly below your shoulder.
Lift your hips up off the ground, keeping your body in a straight line from your head to your heels. Hold the position for 30-60 seconds, or as long as you can. Gradually increase the hold time as you get stronger.
6. Push-Up Hold
The push-up hold is a great way to build strength in your chest, shoulders, and triceps. It also helps to improve your endurance.
To do a push-up hold, start by getting into a push-up position with your hands shoulder-width apart and your body in a straight line from your head to your heels.
Lower your chest towards the ground until your elbows are bent at a 90-degree angle. Hold the position for 30-60 seconds, or as long as you can. Gradually increase the hold time as you get stronger.
7. Triceps Dip
The triceps dip is a great way to build strength in your triceps. It also helps to improve your shoulder stability.
To do a triceps dip, find a sturdy object, such as a bench or a chair. Place your hands on the object at shoulder height, with your fingers facing forward. Step back until your body is at a 45-degree angle to the object.
Bend your elbows and lower your body down until your triceps are parallel to the ground. Then, push back up to the starting position.
Start with 10-15 repetitions, and gradually increase the number of repetitions as you get stronger.
8. Overhead Press
The overhead press is a great way to build strength in your shoulders, triceps, and upper back. It also helps to improve your posture.
To do an overhead press, stand with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell or kettlebell in each hand, with your arms bent at a 90-degree angle and your palms facing forward.
Press the dumbbells or kettlebells overhead until your arms are straight. Then, slowly lower the weights back down to the starting position.
Start with a weight that is challenging but not too heavy. Gradually increase the weight as you get stronger.
9. Bench Press
The bench press is a great way to build strength in your chest, shoulders, and triceps. It also helps to improve your posture.
To do a bench press, lie on a bench with your feet flat on the ground and your knees bent. Hold a barbell in each hand, with your hands shoulder-width apart and your palms facing forward.
Lower the barbell to your chest, then press it back up to the starting position.
Start with a weight that is challenging but not too heavy. Gradually increase the weight as you get stronger.
10. Dumbbell Flyes
Dumbbell flyes are a great way to build strength in your chest and shoulders. They also help to improve your posture.
To do a dumbbell flye, lie on a bench with your feet flat on the ground and your knees bent. Hold a dumbbell in each hand, with your arms bent at a 90-degree angle and your palms facing each other.
Lower the dumbbells to the sides of your chest, then slowly raise them back up to the starting position.
Start with a weight that is challenging but not too heavy. Gradually increase the weight as you get stronger.
Tips for Doing Push-Ups
If you’re new to push-ups, here are a few tips to help you get started:
- Start with an easier variation of the push-up, such as wall push-ups or incline push-ups.
- Gradually increase the difficulty of the push-ups as you get stronger.
- Focus on maintaining good form throughout the movement.
- Don’t be discouraged if you can’t do many push-ups at first. Everyone has to start somewhere!
Common Mistakes to Avoid
Here are a few common mistakes to avoid when doing push-ups:
- Flaring your elbows out too wide. This can put stress on your shoulders and elbows.
- Not keeping your back straight. This can lead to back pain.
- Lowering your chest too low. This can put stress on your wrists.
- Not fully extending your elbows at the top of the movement. This can limit the effectiveness of the exercise.
FAQs
1. How many push-ups should I be able to do?
The number of push-ups you should be able to do depends on your age, gender, and fitness level. According to the American Council on Exercise, the average man should be able to do 10-15 push-ups, while the average woman should be able to do 5-10 push-ups.
2. How often should I do push-ups?
You should aim to do push-ups 2-3 times per week. If you’re new to push-ups, start with a smaller number of repetitions and gradually increase the number as you get stronger.
3. How can I make push-ups easier?
If you’re finding push-ups too difficult, there are a few things you can do to make them easier. You can start with an easier variation of the push-up, such as wall push-ups or incline push-ups. You can also use a resistance band to assist you with the movement.
4. How can I make push-ups harder?
If you’re finding push-ups too easy, there are a few things you can do to make them harder. You can increase the number of repetitions you do, or you can add weight to the movement by wearing a weighted vest or using a dumbbell or kettlebell. You can also try doing push-ups on an unstable surface, such as a balance ball or a Bosu ball.
5. What muscles do push-ups work?
Push-ups primarily work the chest, shoulders, and triceps. They also work the core, back, and legs to a lesser extent.
6. Are push-ups good for weight loss?
Push-ups are a great way to build muscle and burn calories. They can help you lose weight if you incorporate them into a balanced diet and exercise program.
7. Can I do push-ups every day?
You can do push-ups every day, but
