If you’ve ever tried to do a full pushup, you know that it’s not as easy as it looks. This is especially true if you haven’t developed upper body strength. Gym buffs in Fitness First make it look so easy but believe me, it’s anything but.
Don’t worry. We’re going to reveal 4 variations that will help you do your push ups flawlessly.
High Plank
Before attempting a full pushup, it’s essential to focus on the foundational move—the high plank. Mastering this is crucial as it helps you build the necessary core and upper-body strength while maintaining proper form.
To do a high plank correctly, here are the steps:
- Place your hands beneath your shoulders with your fingers spread forward.
- Position yourself on your toes and ensure a straight line from your head through your shoulders and legs.
- Engage your glutes and hamstrings, while keeping your head and neck in a neutral position.
- Hold the plank for 20 to 30 seconds and then rest for 1 to 2 minutes.
- Do this 3-4x initially and gradually increase the duration as you progress.
Scapular Pushup
Scapular pushups are excellent for developing strength of your upper back, which is crucial for mastering full pushups. To do this effectively, follow these steps:
- Start in a plank position with your shoulders directly over your hands.
- Engage your core and glutes, breathe in and squeeze your shoulder blades together.
- Breathe out and return to the starting position by separating your shoulder blades and allowing your back to move upward.
- Aim for 10 to 15 repetitions and complete 2-3 sets.
Incline Pushups
If you’re still working your way up to full pushups, incline pushups can help and allow you to build strength gradually. Here are the steps:
- Stand at arm’s length from a sturdy elevated surface like a chair or wall.
- Place your palms on the surface, slightly wider than shoulder-width apart, and position your feet hip-width apart.
- Bend your elbows and lower your body towards the surface.
- Once your forehead is close to the surface, push yourself back up.
- Start with five reps as one set, and aim to complete two to three sets in total.
Pause Pushups
The most challenging part of a pushup is often returning to the starting position. Pause pushups focus on building the necessary strength to complete the full range of motion. To perform this effectively, follow these steps:
- Start with a plank position with your hands slightly wider than a regular plank.
- Activate your core, squeeze your glutes, and keep your back neutral.
- Bend your elbows to lower your body to the floor.
- Pause with your hands beside your chest before pushing yourself back up.
- Aim for five reps as one set, and do at least 2 sets.
Remember to prioritize your form and be patient. You’ll be able to do dozens of push-ups in no time.
Here are more push-up variations you can try: