It’s time to Take it To the Next Level by saying goodbye to girlie push-ups forever!
How to progress from a modified push-up to a full push-up
#1. Believe in your own strength: You are stronger than you think. You DO have the strength to perform a full push-up, whether you think you do or not. It just takes practice.
#2. Take the training wheels off: For push-ups this translates as take your knees off the ground. If you never take the training wheels off you’ll never learn how to ride a bike, right?
#3. Modify without putting your knees on the ground:
- Push-up Modification Level 1: Hands on the wall
- Push-up Modification Level 2: Hands on high rail or bench
- Push-up Modification Level 3: Hands on low bench
#4. Practice 1/2 of the push-up: Practice lowering yourself to the floor with control (from a full push-up position). Once you reach the floor, push pack into child’s pose. From child’s pose come back to a push-up position to start over. Repeat 10 times.
Bonus: Try this Move to Improve your Push-ups to increase core strength.
I’m still stuck at level two. And when I say stuck I mean literally can’t push up from the bench. I think I need to recommit to my push up goals.
Thanks for this!! I am sooo weak I feel like when it comes to push-ups. I want to be able to do them. I’m going to try your methods with the wall.
You can do it!! Seriously, anyone can learn to do a full push-up. Let me know how it works out for you. Feel free to email me if you need further help.
Thanks! I think I needed a little “push” to do “real” push-ups… 🙂
I love push-ups in every form!!!!! I even can now do about 4-5 clap push-ups (full position, not the knee)! I worked hard to get there & still doing all kinds of fun push-ups! Makes me feel strong! 🙂
You are amazing!
I love this! I have been trying to do push-ups because they work so many muscles. I dedicate such a limited amount of time to strength that I figure I’d better do something good…but push-ups are always a struggle! I am going to keep at it. Thanks for the tips!
I love push ups. This spring, I worked my way up to over 30 at one time, the most I’ve ever been able to do. But then my wrist started hurting (I thought I was doing them properly, too?), I got a little scared and stopped. I recently tried to go back to them but I lost all the strength I built up! : (
Great post!
I haven’t done a girly push-up in years and I’m glad you are advocating the full push-up. Once my baby is born I can’t wait to do push-ups again.
leaner and meaner, way to go!
I’ve just started doing push ups again and I hate them!!!! They are my Achilles heel, and I am determined to get better, but wow. They are just lousy for my spaghetti arms.
I love this. My push ups are embarrassingly awful and I’d love to improve them! I was doing some low-modified ones before vacation, but slacked off. I am going to get back to it!
Call me crazy, but I love push ups! I started out in same progression: wall, bench, low bench and now I’m up to 30 real, chest to the floor push ups. Great advice! And p.s. I squeeze in push ups every where, including when I’m swishing my mouthwash at night: I do 10 elevated ones on the counter and then I’m done. Adds up 🙂
Thanks!
This is helpful…I’ll do my best and give it a go.
Oh goodness, this is quite the challenge! I’m going to try it out today. I’ve really been into pushups lately and I’m noticing how much more toned my arms are. I love that!
I love doing all different types of pushups. These are great tips!
Great tips! I find that other lifting (and pushing) I do make push ups easier, too…like overhead presses, lat pull downs, yadda, yadda, yadda. But, actually mimicking the movement as you demonstrate here are the best tools in the trade!
p.s. I want to raid your closet!! I love your workout wear!
These are great tips. I sort of fell off of the push-up wagon this summer, but started back up again yesterday. I was surprised at how quickly I lost my strength. I also like to do full push ups on free weights to help support my wrists.
I’m a big fan of using the progression in this post. I hate push-ups on the knees unless that is the only option. I like starting on the wall and moving lower and lower and lower. At the gym, I like using the Smith Machine for this. I love to keep a long lever in the push-up to really hit that core.
Love modified pushups-makes your clients feel so accomplished too:)
I love this! I also think it is better to do a push-up on your toes and not get all the way down than to do one on your knees and get low. After enough of this, you WILL start to get lower.
Push-Ups are the most amazing of all exercises. Aren’t they? Thanks for sharing!