How to Work Up to Doing Full Push-Ups

How to Work Up to Doing Full Push-Ups

Push-ups are a fantastic exercise for building strength without the need for gym equipment. However, if you’re struggling to do a single proper push-up, there are effective modifications and strength-building exercises to help you get there. Here’s how to work your way up to full push-ups.

Why Knee Push-Ups Aren’t the Best Option

While knee push-ups can be a stepping stone, they primarily target your upper body and may neglect crucial core strength. This can lead to weaker abs and glutes, which are essential for stabilizing your body during a full push-up. Instead, consider these alternative methods to build strength.

Option 1: Full Push-Ups in Short Sets

If you can manage a few full push-ups with proper form, start incorporating them into your routine in shorter sets. Here’s how:

• Form Check: Ensure your body is tight like a plank, with no sagging belly or raised hips. Your hands should be under your shoulders, and elbows tucked in.
• Single-Rep Sets: Instead of aiming for higher reps, do sets of just one or two push-ups. Rest or perform another exercise between sets.
• Progression: Aim for 10 sets of 1 rep or 5 sets of 2 reps. Gradually increase the number of reps as you get stronger, working toward three sets of 10 push-ups.

Option 2: Negative Push-Ups

Negative push-ups focus on the lowering phase of the exercise, which can be more manageable and effective for building strength:

1. Start at the Top: Begin in the top push-up position.
2. Lower Slowly: Lower yourself down as slowly as possible, maintaining control.
3. Reset: Instead of pushing back up, get on your hands and knees to return to the starting position.
4. Reps: Continue this for as many controlled lowers as you can. Be mindful—negatives can lead to soreness, so ease into this method.

Option 3: Staircase Progression

For a more flexible approach, use a staircase or varying surfaces to build your push-up strength:

1. Begin High: Start with your hands on a high surface, like a wall or countertop, while keeping your body straight.
2. Maintain Form: Engage your core and legs to keep your body stiff, just like in a regular push-up.
3. Lower the Surface: As this becomes easier, gradually lower your hands to a lower surface, such as a chair or a step on the staircase.
4. Full Push-Ups: Eventually, you will be able to perform push-ups from the floor. You can then reverse the process by elevating your feet to work toward advanced variations like handstand push-ups.

Conclusion

With dedication and consistent practice, you can build the strength necessary to perform full push-ups. Focus on proper form, gradually increasing your reps, and using variations that challenge your body. Good luck, and get moving!