Push ups are a great way to build arm and upper body strength, but they are also very challenging for many people. So, have you ever wondered, “How can I build strength for push ups?” If you have, you’re in the right place! Here are some of the best ways to gain enough strength to do a standard push up:
- High Plank Hold
- Wall Push Ups
- Incline Push Ups
Building strength in your abs is also very beneficial to doing effective push ups. So, by adding these four steps to your usual ab routine, you’ll be ready for push ups in no time!
How To Build Strength For Push Ups
High Plank Hold
Let’s start by learning to hold a high plank (the starting position of a push up). To begin, start in tabletop position, then step both feet back so your body is in one long straight line from heels to head. Check and make sure that your hands are directly underneath your shoulders and bend your elbows slightly to avoid locking them. Squeeze your abs and glutes to maintain the position of your body and hold for 10 to 60 seconds.
If this is challenging, try a modified high plank. Simply place both knees on the ground right next to each other and lift your feet so you are balanced on your hands and knees. Keep your body in one straight line from your knees to your head and hold for 10 to 60 seconds.
Wall Push Ups
If you’re ready to try bending your arms, congrats! You can now graduate to wall push ups. Stand facing a wall about an arm’s length away, then place both palms on the wall. Check to make sure your arms are directly in front of your shoulders. Slowly bend your elbows until your nose almost touches the wall, hold for one second, and slowly straighten your elbows into the starting position.
As you move, keep your body in one straight line from head to heels by engaging your abs and legs. Move slowly and with control as you bend and straighten your elbows. Do 3 to 20 push ups.
Incline Push Ups
When wall push ups feel easy, try incline push ups. Stand near a chair, couch, bench, or other sturdy surface on which you can rest your hands. Lean forward and place your palms on the object so your body is supported in a diagonal line from heels to head. Now, bend your elbows so your chest comes near the ground, then straighten your elbows back to the starting position.
As you move, keep engaging your abs and legs to hold your body in a straight line. Do 3 to 20 push ups.
After these three exercises have become easy, it’s time to move on to standard push ups! Congratulations! Try the first few from a modified plank position, and then move onto a full plank with your knees off the ground when you feel ready.