Updated push-ups tailored for beginners, promising swift mastery of the complete exercise
Building Strength with Modified Push-Ups
For those who find traditional push-ups challenging, personal trainer Alasdair Nicoll from The Fitness Group suggests modifying push-ups and gradually increasing difficulty as strength improves.
Modified push-ups are a great way to build strength progressively, especially for those who are just starting out or have limited equipment. Three common modified push-up exercises are wall push-ups, incline push-ups (also known as diagonal push-ups), and knee push-ups.
Wall Push-Ups
To perform wall push-ups, stand facing a wall with arms outstretched slightly wider than shoulder-width. Lean into the wall by bending elbows, then push back to straighten arms. This exercise uses the same muscle groups as a traditional push-up but with less resistance.
Incline Push-Ups
Incline push-ups involve using a sturdy surface higher than the chest for pushing towards. To do an incline push-up, find a sturdy surface, place hands on the edge shoulder-width apart, step back to form a straight line from head to heels, engage the core, bend elbows to lower the chest towards the surface, and push through the palms to return to the starting position.
Knee Push-Ups
Knee push-ups are a modified version of regular push-ups, where one keeps their knees on the floor to support their weight. This exercise decreases the load on upper body muscles compared to full push-ups.
Once the motion of modified push-ups is mastered, one can start to add resistance to build strength. As one progresses, they can gradually lower the surface for more resistance and to train the muscles under load, which is necessary for building strength.
For those who cannot perform a push-up, modified push-ups should not be avoided entirely. Many people struggle to perform a push-up due to the requirement of strength in various muscles like the chest, triceps, and core. Modified push-ups, even when done on a raised surface, still provide benefits such as strengthening the chest, triceps, and core.
Wall Push-Ups and Knee Push-Ups Detailed
Wall push-ups are done by standing facing a wall, arm's-length away, with feet shoulder-width apart. Place hands flat on the wall a little wider than shoulder-width apart at chest height, lean the body forward, engage the core, bend elbows to move the body close to the wall, and push through the palms to return to the starting position.
Knee push-ups are done by kneeling on the floor, placing hands on the floor shoulder-width apart, bending elbows to lower the body towards the floor, and pushing through the palms to return to the starting position.
In addition to these exercises, eccentric push-ups, where you lower slowly from the toes and then push up with knees, can be a transition toward full push-ups.
Remember, maintaining good form is crucial when performing push-ups, whether modified or not. As one's strength improves, they can gradually increase the difficulty of the exercises to continue building strength and improving overall fitness.
- Incorporating resistance into modified push-ups can help progressively build strength, following the principles of science in health-and-wellness and fitness-and-exercise.
- Modified push-ups, such as knee push-ups, are effective for strengthening the chest, triceps, and core, making them an excellent option for those who find traditional push-ups challenging.
- Eccentric push-ups, a transition from modified push-ups to traditional push-ups, can also help improve overall fitness and strength training, further enhancing one's health-and-wellness and fitness-and-exercise routine.
