There’s no shame in not being able to do push ups – it’s only a shame to give up if you don’t succeed at first. We don’t all start out being great, but AS beginners who need to work to get there.
So, how can you get better at doing push ups if you can’t do push ups?
Modifications are the answer.
I’m going to show you 3 easier variations of a push up that can help beginners build the strength to do regular ones with time.
GENERAL TIPS ON FORM
Keep your hands shoulder width or slightly wider apart. Your wrists should be below your upper chest. Turn your arms so that the inside of your elbows are pointing slightly forward. Keep your core and glutes engaged at all time – if your hips start sagging or you can’t keep your spine neutral, stop and rest. When lifting from the floor imagine that you’re pushing the floor away from you and slowly lower back down until your face almost touch the floor and repeat.
Aim towards completing 3 sets of 12-16 reps every time.
Figure out which of the following variations that you can complete 12-16 reps of with good form. Then start adding 1-2 reps of the variation that’s a bit harder at the beginning of each set, until you’re able to complete a full set with the harder variation only.
Continue this way until you’ve mastered the push up.
Push up modifications for Beginners
HIGH INCLINE PUSH UP
INCLINE PUSH UP
The higher the incline the easier the push up modification will be. So if you find the wall push ups to easy but push ups from a chair too hard, use a table or another slightly higher surface.
KNEE PUSH UPS
You can also do incline push ups on your knees.
REGULAR PUSH UP
Bonus tip: Negative push ups
If you find knee-push ups easier, but regulars too difficult do this variation. Lower yourself down in regular push up position, then pause at bottom and put your knees down. Push up with knees on ground.
Now you’re ready to work on those arms, chest and shoulders. You’ll be able to do push ups in no time if you remember to practice regularly.
Did you find this helpful? Or are you ready for a challenge with some even harder push up variations? Let me know in the comments below!