Mastering a standard push-up [1] may seem impossible, but I'm here to tell you that it's not. It may take some time, but I have faith that with practice and patience, you'll have them down in no time. To help you improve your upper-body strength and get acclimated to what a push-up will feel like, I suggest incorporating the following exercises into your upper-body workouts.
The Exercises
- High plank
- Dumbbell bench press
- TRX Push-up
- Bent-over row
- Incline push-up
- Plank with shoulder tap
- Negative push-up
You don't need to do all the exercises at once, unless you really want sore arms the next day. Instead, begin to incorporate at least one push-up variation, the dumbbell bench press, bent-over row, and high plank into your workouts. Try to do these exercises a minimum of two times a week. You won't get them overnight, but within four to six weeks, you should find yourself a lot closer to performing a push-up. To learn how to do these seven exercises, keep reading.
High Plank
- Start resting on all fours.
- With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
- Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
- With your head and spine in line, keep your back flat — don't let it curve. Picture your body as a long, straight board.
Dumbbell Bench Press
- Grab a set of dumbbells, and sit on a flat workout bench.
- With one dumbbell in each hand resting on your thighs, lie back onto the bench.
- Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
- Exhale, as you push the dumbbells up, fully extending your arms. Hold for one second.
- Inhale, and lower the dumbbells to the sides of your chest with control.
- This counts as one rep.
Trainer tip: use 15-pound dumbbells. If that's too heavy or too light, change the weight.
TRX Push-Ups
- Start standing at a 45-degree angle, facing away from the anchor point. The straps should be at full length.
- Grip the handles as you lower your chest toward your hands. Keep your back flat and core engaged as you lower down into a push-up.
- Press back up to your starting position. This completes one rep.
For this exercise, the closer your feet are to the anchor point, the harder the move will be. The closer you are to standing straight up, the easier it will be.
Bent-Over Row
- Lean forward and bend both knees, remembering to keep a flat back.
- Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
- Slowly lower the weights back to the starting position to complete one rep.
Trainer tip: use 15-pound dumbbells. If that's too heavy or too light, change the weight.
Incline Push-Ups
- Start in plank position [3], placing your palms on a stable surface like a wall, chair, kitchen counter, back of couch, or bench. Keep your arms and legs straight with weight on your toes, shoulders above the wrists, and core engaged.
- Take a breath in, and as you exhale, bend your elbows out to the sides and lower your torso in one piece (it's common to leave your pelvis behind, aka sticking your butt out) toward your hands. Stop when your shoulders are in line with your elbows. Inhale and straighten your arms to return to your starting position. This counts as one rep.
Negative Push-Ups
- Start in a plank position [4] with your arms and legs straight, shoulders above the wrists, core engaged.
- Take a breath in, and as you exhale, slowly bend your elbows, lowering your entire body to the floor for a six- to eight-second count. This counts as one rep.
- When lowering to the ground, do your best not to collapse, making sure your entire body touches the floor at the same time. If it's too hard to maintain the exercise for six to eight seconds, start with a four- to six-second count.
Plank With Shoulder Tap
- In a plank, alternate bringing your hand to the opposite shoulder without allowing your torso to twist.