Let’s be honest, push-ups are not as easy as they look. Pushing your bodyweight up off the floor, while maintaining a plank position, requires considerable upper-body and core strength.
Before I started strength training, I was a long-distance runner with a weak upper body, so I know what it’s like to start from scratch. It takes time, but with consistent practice, you can get there.
If this bodyweight move is a goal of yours, then I have two modifications that will help you achieve it. You’ll work the same muscles—but in a different way—to build the strength needed, and practice the movement pattern.
The two options below are ones I used myself when I first built my way up to full push-ups and the same ones I use with my personal training clients today.
I still do versions of these moves now to maintain that push-up strength. As the saying goes, if you don’t use it, you’ll lose it, and that’s certainly true for this bodyweight move.
Depending on your current ability, you may want to just start with the first move, then add in the second once you develop more strength.
1. Negative push-up
If you can hold a high plank with a stable core and form for 30 to 60 seconds, you’re ready to progress to a negative push-up, also known as an eccentric push-up.
This move focuses on the descent. Learning to lower yourself slowly with control will build the strength you need for a full push-up.
How to do it:
Sets: 3 Reps: 5-8
- Start in a high plank position with your shoulders directly above your wrists, and your body forming a straight line from your shoulders to your feet.
- Engage your shoulder blades, core and buttocks.
- Bend your elbows, keeping them close to your body, to lower yourself to the floor with control.
- Drop your knees to the floor at the end of your range.
- Extend your arms to push back up.
- Lift your knees to return to a high plank position.
Make it easier: If you can’t lower all the way to the floor, try the incline version, placing your hands on a box or chair instead of the floor to reduce the load on the shoulders and arms. Practice this until you can comfortably do three sets of five to eight reps.
2. Low push-up hold
This is an isometric move, holding the bottom position of the push-up, just before your chest reaches the floor.
I love this move because it builds strength in what is often the most challenging part of the push-up. Plus, it’s easily adapted to challenge different strength levels, because you can hold lower to make it harder, or higher while you’re still building strength.
How to do the move:
Sets: 3 Reps: 5-8
- Start in a high plank position with your shoulders directly above your wrists, and your body forming a straight line from your shoulders to your feet.
- Engage your shoulder blades, core and buttocks.
- Bend your elbows, keeping them close to your body, to lower yourself to the floor with control.
- Pause at a depth you can hold for three to five seconds.
- Drop your knees to the floor, then extend your arms to push back up.
- Lift your knees to return to a high plank position.
Make it easier: If you can’t hold the bottom position with control, perform the move from your knees.
