Push-ups are a staple of upper-body workouts, but many struggle to perform them due to the strength required in various muscle groups, including the chest, triceps, and core. However, personal trainer Alasdair Nicoll emphasizes that modified push-ups are an effective alternative for those still developing their strength.
Nicoll explains that modified variations can help beginners focus on proper form and technique without the full weight of their body. For instance, performing push-ups against a raised surface reduces the gravitational load, allowing individuals to engage key muscles while preparing for the full movement.
Here are three progressively challenging modified push-up techniques to help build strength:
1. Wall Push-Up
This beginner-friendly option is ideal for those new to strength training. Stand an arm’s length away from a wall with feet shoulder-width apart. Place your hands on the wall at chest height and lean forward, engaging your core. Slowly bend your elbows to bring your body toward the wall, then push back to the starting position.
2. Incline Push-Up
Next, try using a stable surface like a box, chair, or table. Place your hands on the edge, step back to form a straight line from head to heels, and lower your chest toward the surface. Push through your palms to return to the starting position.
3. Knee Push-Up
Once you’re comfortable with the previous variations, you can attempt push-ups on the floor. Start on your knees with hands shoulder-width apart and a straight line from head to knees. Lower your body toward the ground, then push back up.
To build strength effectively, aim for 10 repetitions of each variation, gradually increasing the number as you gain confidence and strength. These modifications provide a pathway to mastering the full push-up, ensuring you don’t have to abandon this fundamental exercise.
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