Struggling with Push-Ups? Try These 7 Exercises to Build Strength
By incorporating these exercises into your routine, you’ll build the strength and stability needed to make push-ups easier—and before you know it, you’ll be cranking out reps with confidence!
Do push-ups feel impossible? You’re not alone. Many people struggle with push-ups because their core and shoulder muscles aren’t strong enough to support their body weight. But don’t worry—push-ups aren’t out of reach! With the right exercises, you can build the strength, stamina, and balance needed to nail them. Let’s break down why push-ups are worth mastering and the best exercises to get you there.
Why Are Push-Ups So Beneficial?
Push-ups aren’t just an upper-body workout—they’re a full-body exercise that offers a range of fitness benefits. According to research from the International Journal of Fitness, push-ups are a multi-joint exercise that targets your chest, shoulders, triceps, and core, building overall upper-body strength and stability.
By regularly doing push-ups, you can:
- Improve posture by strengthening your back and core muscles.
- Boost cardiovascular health by raising your heart rate and endurance.
- Enhance balance and coordination by engaging multiple muscle groups at once.
Best of all, push-ups don’t require any equipment, making them a versatile and effective exercise to add to your routine!
7 Exercises to Help You Master Push-Ups
Ready to start? Here are seven exercises recommended by fitness experts to help strengthen your chest, core, and triceps, which are crucial for push-up success:
1. Plank Holds
Building core strength is key to maintaining proper push-up form. A solid core helps keep your body aligned and prevents your back from sagging during the movement.
How to do it:
- Start in a forearm plank position, elbows directly under your shoulders.
- Engage your core and keep your back flat.
- Hold the plank for 30-60 seconds.
2. Shoulder Taps
Shoulder taps improve core and shoulder stability, helping you stay balanced and aligned during push-ups.
How to do it:
- Start in a high plank, hands directly under your shoulders.
- Keep your body as still as possible, lift one hand and tap the opposite shoulder, then switch.
3. Chest Press with Dumbbells
Push-ups work your chest muscles, so adding dumbbell chest presses to your routine can build strength for more effective push-ups.
How to do it:
- Lie on a bench or floor with a dumbbell in each hand.
- Extend your arms straight up, then lower the weights until your elbows are at a 90-degree angle.
- Push the weights back up to the starting position.
4. Triceps Dips
Your triceps play a key role in push-ups. Triceps dips isolate and strengthen these muscles, making the exercise easier.
How to do it:
- Sit on the edge of a sturdy chair or bench, gripping the seat beside you.
- Slide off and lower your body by bending your elbows, then push back up.
- Keep your elbows pointing backward, not flaring out.
5. Superman Hold
Superman holds strengthen your lower back and glutes, which help stabilize your body during push-ups, preventing your hips from sagging.
How to do it:
- Lie face down, arms extended in front of you, legs straight.
- Lift your arms, chest, and legs off the ground.
- Hold for a few seconds, then lower back down.
6. Incline Push-Ups
If standard push-ups are too challenging, start with incline push-ups. They reduce the amount of body weight you’re lifting, helping you build strength gradually.
How to do it:
- Place your hands on a stable, elevated surface (like a bench or countertop).
- Walk your feet back until your body forms a straight line.
- Lower your chest towards the surface, then push back up.
7. Pike Push-Ups
Pike push-ups target your shoulders and upper chest, essential for building the upper-body strength needed for traditional push-ups.
How to do it:
- Start in a downward dog position, hips raised, hands and feet on the ground.
- Lower your head toward the ground, bending your elbows, then push back up.
How to Perform a Perfect Push-Up
Now that you’ve strengthened the right muscles, here’s how to do a push-up with proper form:
- Start in a plank position, hands directly under your shoulders, body in a straight line.
- Engage your core and glutes to keep your hips from sagging or lifting.
- Slowly lower yourself by bending your elbows, keeping them close to your body.
- Lower your chest until it’s near the ground, without flaring your elbows.
- Inhale as you lower yourself, maintaining a steady breath.
- Push yourself back up by straightening your arms, exhaling as you rise.
- Repeat the movement, focusing on maintaining control and perfect form with each rep.
