An objective measure of strength. One of the exercises that doesn’t require any equipment, but stands as a barrier for so many people.
THE PUSH-UP
It’s a display of strength, and for many, an impressive one. We watch military movies where these guys can crank out 50 or 100 at a time.
“I would kill to be able to do that”
So if you aren’t quite able to get your first push-up just yet, this article is for you. We are going to dive into what you can do to start taking REAL steps forward to finally get your first push-up.
This is a 5 stage process. The duration of the process depends on your starting point and your progress as things go along. The best thing you can do during this process is to take your time and never sacrifice your form for an extra rep.
Let’s jump right in!
Bodyweight Movement
I don’t know why, but I always feel bad, or better yet nervous, to talk about how weight affects certain things. You shouldn’t feel down about yourself because of your weight and I am not the type of person to try and make you feel bad about yourself.
The truth of the matter is, push-ups are harder the more you weigh relative to your strength. The World’s Strongest Man competitors at the moment are sitting above 300 pounds. With that, they are also freakishly strong and able to do push-ups, pull-ups, and carry around a damn car.
If any of us normal folks tried to do a push-up or pull-up at their weight, we would have a tough time because we just aren’t as strong as them. The point I am trying to get across is, excess weight, especially fat, will not help get your first push-up.
If your goal is to do your first push-up, and you also have goals to lose “x” amount of fat, you are well on the right track!
The more strength you have in relation to your overall body weight, the better you will become at these types of exercises.
Stage #1:
The first thing I have my clients do to gauge their push-up strength is elevate a barbell on a rack. The higher the bar goes, the easier this will be. I have people work up to a set of 5 push-ups placing the bar as low as they can handle. This is your first test.
Exercise #1: Elevated Push-up
This is step #1. It is the same motion as a regular push-up just with a change in angle. Now, you have to write down where the bar was set up. Some squat racks have numbers next to the pin holes but if they don’t, try to measure where the bar is in comparison to your body (hip, knee, stomach, etc..).
For the next 4 weeks, those elevated push-ups are going to stay in your plan, during that exact workout each week. You will do 5-8 reps for 3-4 rounds. If you can get 8 reps with near perfect form, it’s time to move the bar down. Your goal is to see some progress in strength during those 4 weeks.
You might be able to do a few more reps or even be able to lower the bar a tad bit but whatever It is, just make sure you see some progress during those 4 weeks.
Stage #2:
Those first 4 weeks are important no matter where you are starting from. For some people, this is a chance to get comfortable moving their own bodyweight. Those 4 weeks gave you some practice of push-up movement and is gearing you up for stage #2.
For others (especially people very close to their first push-up) they have been driving themselves up a wall trying to get better at push-ups. This gives you the opportunity to take a step back and do an exercise that you are ready and able to handle.
Exercise #2: Kneeling Push-up
This is our next progression from the elevated push-ups on the bar. The main thing, which you will notice as a theme throughout each variation we progress through, is that your form should be the best you can possibly display.
Shorting yourself on your form will just lead to shitty regular push-ups when you get to that point. The goal is to not just do 1 crappy rep. The goal is to do multiple GREAT reps.
Kneeling push-up form checklist
- Wrists are directly under shoulders
- Body is a straight line from your ear to your knees
- Chest lands directly between your thumbs
If you get down to the floor and cannot do 5 great kneeling push-ups, you are going to stick with the elevated push-ups for a little while longer.
We are going to be adding push-ups into your workout plans two times per week now. If you are not quite ready for kneeling push-ups then you will stick with elevated push-ups BUT now doing them two times per week instead of one.
If you are ready for the kneeling push-ups then you are going to do them one workout and the elevated push-ups during another workout during your week.
The reps and sets are going to stay the same for the elevated push-ups, 5-8 reps, 3-4 rounds, for the next 4 weeks. The kneeling push-ups are going to be 5-12 reps, 3-4 rounds.
Progressions: For those of your getting 12 reps on your kneeling push-ups
If you find yourself getting 12 reps, try moving yourself into one of these progressions. The better you get at each variation, the better things will be down the line!
Stage #3:
Moving into stage #3 you should be getting the bar pretty low on your elevated push-ups as well as cranking out 12 or more kneeling push-ups without killing yourself.
During this step we are going to keep the frequency the same as step #2—So your push-up exercises are going to be done 2 times per week.
Exercise #3: Band Assisted Push-up
This is where we really start to practice the true motion of a full push-up. When you get this exercise set up, the band will rest on the j-hooks in a squat rack.
The higher the band is set up AND the stronger the band you use, the easier this motion will become. So, start with the band between knee and hip height, using a medium to heavy band. The band will sit right along your chest and your goal is to get all the way to the floor every single rep.
You will be doing 5-8 reps for 3-4 rounds. If you are getting 8 reps with relative ease, drop the band a bit lower and/or use a slightly lighter band. These will replace the elevated push-ups and will be done during the first workout of your week for the next 4 weeks
Along with these band assisted push-ups you are also going to continue doing your kneeling push-ups during another workout in your week. Same sets and reps apply but make sure to add in a progression when you can!
Stage #4:
After 4 weeks of stage #3, if you are seeing some progress in both exercises, it’s time to move onto stage #4. This is where we build off your actual push-up form and take yet another step closer to a full push-up.
Exercise #4: Eccentric Push-up
During this exercise you are using no help, assistance, or angles. You are going to get in a regular push-up position and lower yourself SLOWLY all the way down to the floor. Give yourself a good 4-5 seconds on that lowering. From there, you can help yourself back to the top and reset.
These will be done during the first workout of the week with 5-8 reps for 3-4 rounds, for the next 4 weeks. Do your best to make these look absolutely the best you can! During another workout in the week you are going to continue doing your band assisted push-ups for 5-8 reps with 3-4 rounds.
Now, as you have probably put together, most of these stages are set to last 4 weeks. That is not going to fit everyone, every time. If you are not able to get the suggested amount of reps or know that you need a few more weeks to work on things, take your time!
Remember what we said at the beginning, there is no rush here.
Stage #5:
This is our final stage in working up to full push-ups!
But, you are only going to move onto this stage if you are fully confident that you are ready to move on from stage #4. For most people, that stage is the absolute hardest. We begin taking away your assistance and start working on true push-up form which is not easy!
So once you are ready, stage 5 is waiting for you!
Exercise #5: Push-ups
Now it’s time to see what you got.
These will be done on the first workout of the week. During the first week you are starting out doing 1 rep at a time. But that rep is going to be the best, most absolute perfect display of a push-up that you can muster. Even if you can do more, stop at 1.
Get your hands set under your shoulders. Drive your chest right down to the floor and push yourself back up, keeping your body in a straight line until your elbows are locked out.
Now, you are going to do 1 rep, every 60-90 seconds, until you reach 10-15 reps. Take your time and use that rest to get yourself ready for the next one! In week two, you are going to do 2 push-ups every 60-90 seconds until you get 16-20 reps.. Week 3, 3 push-ups every 60-90 seconds until you get 18-21 reps. Same rules apply, add the push-ups as you are able, not because I said you have to!
Stage #5 also has some homework added into it.
Along with your first workout of the week having your full push-ups, you are also going to be practicing your push-ups every single day. Two times per day you are going to get down and do 1 push-up at a time for a total of 3-5 push-ups. These are not meant to exhaust you, they are meant to have you practice your technique. So, practice the best form you can! 1 rep at a time, rest in between, for 3-5 push-ups two times per day.
That is it!
You should be well on your way to not only getting your first push-up but getting MANY more.
Show off to your friends
Hold a push-up contest at work
Hustle people into making money on the streets
Do whatever you want to do with your new found strengths!
Here is an easier to follow breakdown:
- Stage 1
- Elevated Push-up 3-4 x 5-8, 1x per week
- Stage 2
- Kneeling Push-up 3-4 x 5-12, 1x per week
- Elevated Push-up 3-4 x 5-8, 1x per week
- Stage 3
- Band Assisted Push-up 3-4 x 5-8, 1x per week
- Kneeling Push 3-4 x 5-12, 1x per week
- Stage 4
- Eccentric Push-up 3-4 x 5-8, 1x per week
- Band Assisted Push-up 3-4 x 5-8, 1x per week
- Stage 5, Week 1
- Push-ups 10-15 x 1, 1x per week
- Homework: Push-ups 3-5 x 1, 7x per week
- Stage 5, Week 2
- Push-ups 8-12 x 2, 1x per week
- Homework: Push-ups 3-5 x 1, 7x per week
- Stage 5, Week 3
- Push-ups 6-7 x 3, 1x per week
- Homework: Push-ups 3-5 x 2, 7x per week
In good health,
Jeff
