If You Struggle With Push-Ups, Try These 4 Movements

Push-ups are often an intimidating and difficult exercise, especially for beginners. Even though I exercise regularly, I am prone to pinching (impingement) in my right shoulder. This is why I avoid push-ups when doing an arm workout. The best way to gradually learn how to do a push-up is to break down the movements into parts and practice them sequentially. 

Step 1

Step 2

Step 3

Step 4, then repeat

Follow this sequence:

1. Get on your toes in a high plank position and slowly lower your body towards the floor.

2. Keep your arms close to your body, lift your hands an inch off the ground while squeezing your shoulder blades together.

3. Bend your knees, place hands back on the ground and push-up from a kneeling position.

4. Extend the knees, returning to a high plank position on toes, and repeat!

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You can also try a reversal of this sequence:

1. Start in a kneeling push push-up position and slowly lower your body to the floor. 

2. Take a moment to squeeze shoulder blades together with hands off the floor. 

3. Place hands back to the mat, and extend your knees with toes tucked underneath.

4. Push-up from this position into a high plank and repeat the cycle. 

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The first cycle puts more emphasis on the eccentric control of lowering the body to the floor, while the second version challenges the strength to press the body off the floor. It's completely fine to try the whole sequence on bent knees, especially when starting this exercise. The option of coming onto toes makes it more challenging and is closer to the movement of a push-up. 

Here are a couple exercises to help build strength for push ups:

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1. Dips

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2. Army planks

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3. Wall push ups

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Last, get on your knees! Doing push ups on your knees is a great way to work the same muscles as a full push-up, with less stress on your back. Try varying your arm placement too! You can do wide arms and narrow arm push-ups for more focus on the triceps. 

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It takes time and practice to build up the strength and muscle endurance to perform push-ups consecutively. Don’t let push ups discourage you. Try this sequence regularly and you’ll be doing push-ups in no time!

Always remember, there are plenty of ways to work your arms without doing push-ups. 

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