These tips can help you bang out your first push-up, no problem.
, owner of Strong with Sivan, tells SELF. For one, it will help you get stronger in chest-specific exercises, like the bench press. It also makes everyday functions, like pushing open a heavy door or pushing something back on a high shelf, easier to do.
Plus, when you work on your “pushing” muscles, like you do with a push-up, you are working other muscles besides those in your chest, says Fagan. Accessory muscles like your and your shoulders come in to help your pecs complete the moves, which means you’re challenging those muscles, too. And when you hold the top part of the push-up, you also improve your shoulder stability.
Elevating your hands or feet can make the push-up feel easier or harder, respectively, than a traditional push-up. Stopping at the bottom of a push-up—which breaks the momentum of the move—can also crank up the difficulty, too. Here’s how to do some of those variations.Place your hands shoulder-width apart on a low box, a chair, or a table and assume a high plank position with your feet, knees, hips, and shoulders in a straight line.
Pak says that the form problem she notices most is that people have a hard time keeping their lower backs flat . This happens when your core isn't properly engaged and it ends up making push-ups feel even harder. Plus, you won’t be getting all theIf this is something you notice happening in your push-ups, Pak says that practicingand tucking your pelvis will help. “We’ll have people stand up and place their hands on their hips and stick their butt out and arch their back.
So if a traditional push-up is too challenging for you right now, try starting with your hands elevated—how high depends on your strength and what feels comfortable for you. Then simply lower your incline a bit every few weeks to keep increasing your strength. Soon, that full push-up will be yours.
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