You Can Do Perfect PushupsReach Your Fitness Goals!
-- By Jason Anderson and Nicole Nichols, Certified Fitness Professionals
Make your fitness dreams come true once and for all, starting with the classic pushup!
Pushups tend to be much easier for men, since they have greater muscle mass and strength than women. But you don't have to be G.I. Jane to master the "boy" pushup. Before you can perform real pushups, you have to build enough strength in your upper body to handle your body weight, and a strong core (a variety of crunches and plank exercises will help) to stabilize your body in the pushup position. The following exercise progressions will help strengthen the major muscles involved in pull ups until you're strong enough to do them on your own.
Muscles Worked: Chest, Shoulders and Triceps
A variety of gym machines and equipment can help you build strength for your pushups.
- Phase 1: Start by strengthening your "pushup muscles" by using the chest press machine, or by doing chest presses with dumbbells or a bar. Start with any weight you can handle until you can perform 2-3 sets of 12-15 repetitions in good form. Then move to Phase 2.
- Phase 2: Continue to gradually increase the amount of weight you press over time, until you can lift about 80% of your body weight for 1-2 sets of 10-12 repetitions in good form. Once you can lift this, you can do real pushups—guaranteed!
- Phase 3: Pushups! Once you've mastered Phase 2, you should be able to perform about 4-6 pushups or more. Congratulations!
- Phase 4: To perform more pushups, or perform them with ease, work on your pushups regularly. If they still feel difficult, focus on the negative (lowering) phase of the pushup, lowering slowly for about 5 counts. This will help you build more strength so you can perform more pushups in good form.<pagebreak>
If you don’t have access to strength training equipment, another great way to train is by using a set of stairs. Performing pushups on an incline (like placing your hands on a wall, or on an elevated surface) is easier. Because your weight is distributed differently, you're lifting less of your body weight when on an incline. So this is a great way to start!
- Phase 1: Perform wall pushups until you can handle 2-3 sets of 12-15 repetitions in good form. Then move to Phase 2.
- Phase 2: Perform incline pushups on a set of stairs. Stand at the landing and place you hands on the fourth or fifth step in front of you, and assume the pushup position with your legs straight. When you can do 2-3 sets of 10-12 repetitions on that step, then progress by moving to the next step down. Continue to "walk" down the steps over time as you get stronger. Once you can do about 10 pushups on the first step, you're ready for the real thing!
- Phase 3: Pushups! Once you've mastered Phase 2, you should be able to perform about 4-6 pushups or more on level ground. Congratulations!
You can also use a stability ball to help you progress to full push up! When doing pushups on a stability ball, the exercise will be easier when the ball is closer to your hips, and harder when the ball is closer to your feet.
- Phase 1: Perform pushups with your hips on the ball until you can handle 2-3 sets of 12-15 repetitions in good form. Then move to Phase 2.
- Phase 2: Continue to gradually increase your intensity over time by doing pushups with the ball closer to your knees. When you can do 2-3 sets of 12-15 repetitions in good form with your legs on the ball, you're ready to move to Phase 3.
- Phase 3: Continue to gradually increase your intensity over time by doing pushups with the ball closer to your feet. When you can do 2-3 sets of 12-15 repetitions in good form, with the front of your ankles on the ball, you're ready for real pushups!
- Phase 4: Pushups! Once you've mastered Phase 2, you should be able to perform about 4-6 pushups or more on level ground. Congratulations!<pagebreak>
Be sure to rest these muscle groups for 1-2 days after each of your training sessions. Resting is just as important as training, because recovery is what will help you repair, rebuild and get stronger.
Eat right. You can't make muscles out of just any old food—you need to fuel them properly before and after each workout to ensure you're getting the most of your workouts.
Don't neglect your other muscles. A sound strength training program, which targets each of your major muscle groups, is important for avoiding injury and creating balance.
Mix it up. It will take several weeks to master pushups if you're starting from square one, and you're sure to reach a few plateaus along the way. If you experience several weeks of stagnant progress, change things up.
- Keep at it. If you don't continue to practice your pushups, you'll lose the strength that took you weeks to build up. Practice your pushups on a regular basis, aiming for 2 training sessions each week to maintain your newfound strength and skills.
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