5 Ways to Do Push Ups If You Can’t Now
If you’re looking to incorporate push-ups into your workout routine but struggle with the standard method, don’t despair. There are alternative ways to perform push-ups that still provide the same benefits: strengthening your chest, shoulders, triceps, and core muscles. Here are five modifications for push-ups that you can try if you’re finding it difficult to do traditional push-ups right now.
1. Wall Push-ups
This beginner-friendly variation is a great starting point for those who find regular push-ups too challenging. Stand facing a wall with your feet about hip-width apart. Place your palms on the wall at shoulder height and slightly wider than your shoulders. Bend your elbows and lean towards the wall until your chest nearly touches it, then press back to the starting position. This modification places less stress on your wrists and decreases the weight on your upper body while still engaging similar muscles.
2. Incline Push-ups
Performing push-ups on an incline reduces the weight you need to lift, making it easier for beginners or those recovering from an injury. Find a sturdy surface like a bench, table, or staircase that’s elevated off the ground. Place your hands on the edge of this surface just outside of shoulder-width apart while extending your legs behind you. Lower yourself down by bending your elbows until your chest almost touches the incline, then press back up.
3. Knee Push-ups
Knee push-ups are another effective alternative that lessens the weight on your upper body during the exercise. Begin in a kneeling position with your knees together or hip-width apart and place your hands on the ground just outside of shoulder-width apart. Engage your core, ensuring that there’s a straight line from your head to knees as you lower yourself towards the ground by bending your elbows. Press back up and repeat.
4. Push-up Plank Taps
Incorporating push-up plank taps into your routine allows you to practice maintaining correct form for a standard push-up. Begin in a high plank position with your hands on the ground shoulder-width apart and your body forming a straight line. While maintaining that position, tap your left shoulder with your right hand and return it to the ground. Repeat this on the other side, tapping your right shoulder with your left hand.
5. Negative Push-ups
Negative push-ups primarily focus on building strength during the lowering phase of the exercise. Start in a high plank position with hands placed slightly wider than shoulder-width apart. Slowly lower yourself down, taking about four seconds to bring your chest towards the ground. Instead of pushing back up, drop your knees and push yourself back up to the starting position on your knees. Gradually progress by increasing the lowering time or by attempting regular push-ups.
Implementing these five modified push-ups into your fitness routine will help you build strength and progress towards performing traditional push-ups with ease. Remember to practice proper form, engage your core, and listen to your body as you continue working towards achieving more complex variations of this timeless exercise.