Do you struggle to do pushups, or feel as though you could do better pushups? You are not alone!
Pushups are one of the most common strength training exercises, and also one of the most beneficial. The problem is, many people don’t have the strength to do them properly. I can help with that!
While pushups might seem to be all about the arms, they are actually a power move that strengthens many different areas of the body: the shoulders, chest, triceps abs and core. They even require strength from the glutes and legs!
This is why they’re great for improving overall strength and stability, and are the perfect “go-to” basic move.
If you want to improve your pushups, here are the 4 exercises that will get you there!
Floor Chest Press
How to do it: Hold a dumbbell in each hand and lie on your back with knees bent and feet flat. Position your arms on a slight angle and press the dumbbells up toward the midline of your body, till your arms are fully extended. Lower with control to the start position and repeat. I recommend 3 sets of 10-12 repetitions
Why you should do it: Slowly lowering the weights with control, and pushing up with power and strength helps to build the chest and upper body muscles used in the pushup.
How to do it: Start on your forearms in the low plank position. Brace your core and keep your back straight. Lift up onto your right hand, placing it directly under the shoulder then do the same with the left hand. Come down onto your right forearm and then bring down your left forearm so they are both on the floor and you are back in the start position. I recommend 3 sets of 6-10 repetitions
Why you should do it: Pushups aren’t just an upper body exercise. They require so much strength from the core, glutes and legs. Commando planks are great for building core and upper body strength, both requirements for a strong pushup.
How to do it: Pick an incline that suits your strength level such as a wall, box, bench or step. Starting in the high plank position, brace your core and keep your back straight as you slowly lower your chest to meet the wall/bench/box. Push back up with power till your arms are fully extended. I recommend working your way down the various incline levels doing 3 sets of 12-15 repetitions at each incline until you can do pushups on the floor.
Why you should do it: This move allows you to practice proper pushup form with less weight, helping you to gradually build the strength you need in your core, glutes and legs to perform a floor push up.
Low Plank Hold
How to do it: Lay on the floor with your elbows directly under your shoulders, with your core engaged. Keeping your forearms and knees on the floor slowly raise yourself upwards until your body is in a straight line from your knees to your head. Hold for 10-20 seconds then take a rest. Gradually increase the amount of time you can hold the plank until you reach 45 seconds to 1 minute.
Why you should do it: Holding a plank will help you develop the core and upper body strength needed for a floor pushup.
Once you nail those pushups, make sure you tag me on Instagram #garagefinessgirl, or send me an email. I love to hear about your wins.
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