Have a hard time doing push-ups? Do you get out of breath or break technique after just a few reps? Still working on your getting your first pushup? No problem! Everybody has to start somewhere. Those guys who do hundreds of push-ups with no rest between sets were just like you when they got started.
If you had to choose just one exercise for your upper body, it should be push-up. This compound movement hits your back, chest, shoulders, arms, and muscles, offering a full body workout. Since it requires strength and endurance, it can be challenging when getting started. Follow these steps to progress your push-up and get stronger overall:
Start with the Incline Push-Up
Most beginners mistakenly believe that kneeling pushups are the best way to start. Unfortunately, this push-up variation doesn't allow ideal shoulder movement. Moreover, it increases your risk of injury and puts stress on your pelvis, anterior shoulders, and lower back.
The incline push-up is a safer choice. It's easy to learn and hit your shoulders from every angle. All you need is a bench or any other elevated surface to put your hands on. If you can only do two or three reps, it's perfectly fine. Just keep adding more reps as you progress.
Try the Floor Push-Up
Floor push-ups increase functional strength, promote hypertrophy, and improve your posture. On top of that, this exercise engages your abs, leading to a stronger core. In the long run, it boosts sports performance and lowers your risk of injury.
Once you master the incliner push-ups, build your way up to the floor push-up. Start with three to five reps, and add one or more reps each week.
Test Your Strength with the Decline Push-Up
This advanced push-up variation targets your pecs and shoulders to a greater extent than most exercises. It also requires more strength and balance, so you'll need some practice in order to be able to squeeze in several reps.
For instance, many gym goers can easily do 20 or more standard push-ups, but they can only perform a handful of decline push-ups.
Start with a few reps and complete more as your strength increases. Practice every week or even a few times a week.
Here's a handy graphic to show you the pushup progression!
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Experiment with Push-Up Variations
There are literally hundreds of ways to do push-ups. It all comes down to your strength and fitness level. Each variation targets your muscles from different angles, so it's worth mixing them up.
Try deficit push-ups, single-leg push-ups, diamond-push-ups, alligator push-ups, or clapping push-ups. The choice is up to you. Just make sure you maintain good form to stay injury-free.
Bonus: Band Assisted Pushup