Do you think you’ll be stuck at the five push-up mark forever? Or maybe you haven’t got your first one yet. Well, I’ve got news for you, you won’t be there forever, especially after I share my 3 no-fail ways to get more quality reps under your belt.
Over here, with me as your coach, we don’t do sloppy reps or reps on our knees – you know those one push-ups that folks call “girl push-ups?” I cringe every single time I hear someone tell ladies to do them that way.
If you haven’t got your first push-up, we will do a modified version of the push-up, otherwise known as the Incline Push-up.
The Incline push-up is a regression of the Standard Push-up. The incline Push-up mimics the standard push-up – the body alignment is the same. The only difference is that your hands are elevated on a surface.
Performing your push-ups on your knees has very little carryover to progressing to a standard push-up IMO.
Knee push-ups don’t call on the entire body; you’re just pushing up your upper body.
The push-up is a full-body movement, not just an upper-body movement and we should treat it as such. The upper and lower body is included in the push-up.
First, if you are a beginner and haven’t been able to do them from your toes, I want you to do your push-ups on an incline – elevated surface. If you’re in the gym, you can perform them in a Squat Rack or a Smith Machine. A bench in the gym works as well.
If you train at home, a counter works well, a bench of some sort, and finally, if you are at a park, a park bench works great too!
As you get stronger with this modification, I want you to start lowering the incline, so that eventually you will be doing them on the ground. Whoop whoop!
How to Perform a proper push-up:
How to Perform a proper push-up:
- Get in the push-up position – high plank, either on your hands or on dumbbells – dumbbells help to elevate the stress on the wrists if this is a factor for you. Your body should be in a straight line from head to toe!
- Pack your shoulders – put your shoulders in your back pocket and keep them there. Your shoulders should never come up into your ears.
- Brace your core/Squeeze your glutes! Your body should be stable and tight – stiff as a board!
- Begin to lower without losing control of the body and your elbows should be tracking at about 30-45-degree angle – elbows should never flair! At the bottom of the push-up, your elbows should be at 90 degrees!
- Push-up back up to the top with control and with the same body mechanics.
Always perform quality reps. No poo-poo reps. 💩🙅🏾♀️
Now, ladies, if you’re intermediate or advance – here are my three ways to get your push-up game even STRONGER!
1. Eccentric Push-ups, also known as Negative Push-ups:
2. Bottoms Up Push-ups:
3. Pause Push-ups:
Give all the variations a try, let me know how it goes, and track your progress. Always train with good form – quality over quantity! I hope this blog will help you bust through your Push-up plateau. When you do please let me know, I can’t wait to celebrate with you!
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Master Your Push-up Guide!
One more thing before you go. I’d like to invite you to my FREE Facebook Community Sisters in Strength!
Sisters in Strength is a place for support, accountability, and sisterhood. Over in our group, it’s all about Sane, Simple, and Sustainable nutrition and fitness. Sisters in Strength is for the woman who is fed up with Diet Culture and is ready to Ditch the Diet Mentality.