How to Build Up for Push-Ups: A Step-by-Step Guide

Training for push-ups when you currently cannot perform one can be a gradual and structured process. This guide will help you build the necessary upper body and core strength, along with improving your range of motion, to achieve the coveted push-up.

Strengthening the Muscles Involved

The key to performing push-ups lies in building strength in the muscles involved: the chest, shoulders, and triceps. Let's break down the initial steps to get there.

Incline Push-Ups

To start, begin with your hands on an elevated surface like a bench or a sturdy table. This reduces the amount of body weight you need to lift. Gradually lower the height of the surface as your strength improves. This modification makes push-ups easier while still engaging your chest, shoulders, and triceps.

Knee Push-Ups

Another excellent modification is performing push-ups on your knees rather than your toes. This lowers the difficulty while still engaging the upper body muscles, making it a great beginner-friendly option.

Negative Push-Ups

To improve control and strength, try negative push-ups. Start in the push-up position and slowly lower yourself to the ground. Once you're down, use your knees to get back up to the starting position. Focusing on controlling the descent helps build strength at the bottom of the movement.

Building Upper Body and Core Strength

To further enhance your muscles and core, incorporate the following exercises into your routine:

Chest Press and Tricep Dips

Use dumbbells or a barbell to perform bench or floor presses, strengthening your chest muscles. Similarly, use a bench or a sturdy chair to do tricep dips, targeting the triceps.

Planks

Holding a plank position will strengthen your core, which is crucial for maintaining proper form during push-ups.

Improving Range of Motion

Practicing specific movements that target the range of motion can improve your ability to perform push-ups correctly. Try the following:

Push-Up Holds

Go down to the bottom position of a push-up, hold for a few seconds, and then use your knees to return to the starting position. This builds strength at the bottom of the movement.

Resistance Bands

Use resistance bands to assist with push-ups. Anchor the band under your chest and hold the ends as you perform the push-up, reducing the amount of resistance you need to overcome.

Progressive Overload

As you get stronger, you should gradually increase the difficulty of your push-ups. This could mean increasing the number of reps, reducing rest time, or transitioning to a lower incline.

Consistency and Recovery

Consistency is key to building strength. Aim to practice 2-3 times a week, allowing for rest days in between to recover. Proper recovery is essential for muscle growth and injury prevention.

Sample Weekly Routine

Day 1: Incline push-ups - 3 sets of 8-12 reps; tricep dips - 3 sets of 8-12 reps; planks - 3 sets of 20-30 seconds. Day 2: Negative push-ups - 3 sets of 5-8 reps; knee push-ups - 3 sets of 5-10 reps; chest presses - 3 sets of 8-12 reps. Day 3: Push-up holds - 3 sets of 5-10 seconds; resistance band push-ups - 3 sets of 5-10 reps; planks - 3 sets of 20-30 seconds.

Additional Tips

Focus on form: Maintain a straight line from your head to your heels during push-ups. Warm up and cool down: Proper warm-up before workouts and a cool-down after can prevent injury. Monitor progress: Regularly check your progress and adjust your routine as needed.

By following these steps and being patient with your progress, you'll build the strength necessary to perform push-ups effectively.