Push ups are a great way to build strength in your arms and chest while simultaneously working out the rest of your body. However, building the strength necessary for a full push up can be challenging. That’s why we’ve collected four exercises that will help you achieve the strength you need. They include:
- Banded Chest Press
- Wall Push Ups
- Tabletop Push Ups
- Half-Plank Push Ups
In the rest of this article, we’ll explain how to do each exercise. Start from the beginning and work your way through all of the exercises, spending a few days or weeks on each before moving to the next. Let’s get started!
How To Build Strength For Push Ups In 4 Easy Steps
Banded Chest Press
Stand or sit up straight and drape a Theraband over the back of your neck. Criss-cross the two ends of the band so they pass in front of your shoulders and make an “X” across your back. Then, hold one end in each hand wherever you need to place your hands for your preferred amount of resistance. Make fists, knuckles pointing outward.
Slowly press your fists forward until your arms are in straight lines from your shoulders to your hands. Hold for one count, then return to the starting position with control to complete one rep. Do 10 to 20 reps.
Wall Push Ups
Stand facing a wall, just far enough away that your hands don’t quite touch it if you lift your arms. Then, lean forward until your palms are resting on the wall directly in front of your shoulders. Slowly bend your elbows until your nose almost touches the wall, hold for one count, then push back into the starting position slowly and with control to complete your first rep.
Do 5 to 20 reps.
Tabletop Push Ups
Start in a tabletop position, hands under your shoulders and knees under your hips. Pull your bellybutton in toward your spine to engage your core, then slowly bend your elbows, lowering your upper body until it’s almost touching the ground. Hold for one count, then return to the starting position slowly and with control to finish one rep.
Repeat 5 to 20 times.
Half-Plank Push Ups
Start in a half-plank position – hands planted directly under the shoulders, knees on the ground, and hips held between the shoulders and knees. Your body should create one straight line from the knees to the head. Maintaining this shape, bend your elbows slowly and with control until your chest is as close to the ground as possible. Hold for one count, then return to the starting position for one rep.
Do 5 to 20 reps.
We hope this gave you some ways to make push-ups seem a little less daunting! Consistency is key, so if you dedicate several days each week to working on these exercises, you’ll be doing full push ups before you know it