Have you been working to complete your very first push-up?

Recently, one of my clients was able to complete her first traditional push-up.  It wasn’t easy.  She trained consistently and remained focused on her goal.  We celebrated her accomplishment and she is now working towards doing five consecutive push-ups.

Let’s discuss how you can complete YOUR first push-up!  First, we’ll start with the fundamentals.  Let’s look at why the push-up is such an important move to incorporate into your training.  

The Importance of Push-Ups

Our movements can be categorized into five main movements that make up our daily living activities.  These are called functional movements and they include: 

• single-leg movements, 

• bend and lift movements, 

• rotational movements, 

• pulling movements, 

• and pushing movements.  

You can probably think of some daily activities that use these movements.  I also want to provide some examples for you below.

When you think of single-leg movements, consider when you walk up the steps or you climb a ladder.  Examples of bending and lifting include picking up a suitcase or bending to lift a baby out of a crib. Rotational movements include shoveling snow or turning around to pick something up behind you. Raking leaves is an example of a pulling movement. The pushing movement consists of examples such as mowing the lawn or pushing your vacuum cleaner. This pushing movement is where the push-up becomes very helpful.  It improves your strength and your ability to push things away.  

The major muscles used in pushing movements are found in your chest (pectorals), shoulders (deltoids), and arms (triceps).  Our body is complex and there are other muscles that also help with pushing; however the ones previously listed are the primary muscles used during the pushing movement. Doing push-ups strengthens these muscles and allows you to better perform your daily living activities that involve pushing.

Now, let's look at how you can achieve your first traditional push-up.

Mindset

First, consider your mindset. While the push-up is a challenging physical move that requires strength, you have to be willing to accept that properly completing a push-up will take time, effort, and consistency. It may not happen quickly.  While everyone is different, it took my client four months to complete her first traditional push-up.  It may not take you as long, or it may take you longer.  Your mindset plays a key role and you have to be willing to hang in there and keep your goal in sight, even when it may feel as though you aren’t making progress.  Progress is not always linear.  There will be days when you can feel yourself getting stronger and other days when you may feel like you are regressing and this is why having a persistent mindset is so important.  You must stay the course.

Strength Training

Earlier I stated that our bodies are very complex.  This is why a complete and comprehensive strength training program will help you reach your goal of completing your first traditional push-up.  While the pushing movement is the targeted movement, your body performs several other movements and since the muscles of your body work together, it is important to work on strengthening all of them as you focus on the chest, shoulders, and arms.

For example, my client completed a program that I created for her that consisted of strength training moves for the lower body, upper body, and core while she worked toward her push-up goal.

Increasing Your Upper Body Strength

Now, I want to share four moves that will specifically help you complete your first traditional push-up.  They are: 

• high planks, 

• wall push-ups or elevated push-ups,

• negative or eccentric push-ups, 

• and chest presses. 

Include these exercises in your strength-training routine.  Perform two to three sets of eight to 10 repetitions.  If you cannot initially complete eight repetitions, keep these moves in your routine until you can.  When using additional weight, such as with the chest press, use a weight that allows you to complete your goal repetitions and sets safely.

Performing the Exercises

High Plank - VIDEO of High Plank

High planks are done on the floor in a prone position. Start on the floor on your hands and knees.  Place your hands shoulder width apart and make sure your wrists are lined up under your shoulders. Place one leg back at a time so that they are stretched out behind you. Make sure your arms are pushing the floor away so that your chest is high and your shoulders are down and together - imagine them trying to reach your back pockets. Keep your hips level so that they are not held high nor sagging lower than your shoulders.  Keep your core strong.  Hold this position for 5 to 15 seconds at a time.

Wall Push-up - VIDEO of Wall Push-up

Assume a high plank position while standing with your hands against a wall and your feet on the floor.  Bend your elbows to lower your body toward the wall.  Push against the wall to return to the high plank.  Your body should remain strong and activated throughout the move.  Repeat for 8 to 10 repetitions.  

Elevated Push-up - VIDEO of Elevated Push-up

Once you master the wall push-up you can challenge yourself by doing elevated push-ups.  These are similar except you lower your body to a sturdy cabinet or bench or low surface.

Negative Push-up or Eccentric Push-up - VIDEO of Negative or Eccentric Push-up

Start in a high plank position on the floor.  Slowly lower your body, with control, to the floor by bending your elbows until your body reaches the floor.  Once you reach the floor, push back to your hands and knees and return to the high plank position for your next repetition.  Repeat for 8 to 10 repetitions. You will become stronger as you continue to do these and your control as you lower your body will improve. 

Chest Press on Bench - VIDEO of Chest Press on Bench

Bench: sit on a bench with a dumbbell in each hand.  Lay back with legs on each side of the bench and feet on the floor (you may also place feet on top of the bench).  Your arms should be by your side at 90 degree angles with a dumbbell in each hand.  Push the dumbbells into the air by extending your arms above your body.  Lower the dumbbells to return to the sides of your body.  Repeat for 8-10 repetitions.

You may do these on the floor if you do not have a bench.

Chest Press from Floor - VIDEO Chest Press from Floor

Floor: lay back on the floor with knees bent.  Your arms should be bent at 90 degrees with elbows on the floor and a dumbbell in each hand.  Push the dumbbells into the air by extending your arms above your body.  Lower the dumbbells to return to the sides of your body.  Repeat for 8-10 repetitions. 

As you complete the exercises above, it will be helpful to record yourself doing them.  Look at your videos and make sure you are performing the moves correctly.  As you watch yourself, look for the different cues for each move to ensure you are including all of them.  You can also ask others for feedback on your form.

Remember...

Working towards completing your first traditional push-up takes physical strength and also a persistent mindset.  Remain focused and know that achieving your first push-up will take time and will require consistent effort on your part.  Keep this in mind and I have no doubt that you will be doing push-ups and celebrating just as my client and I celebrated when she got her first push-up.