Hate Push-Ups? You’re Not Alone.
“I hate push-ups!”
We’ve had quite a few clients say this over the years. Usually when we get to the root of it, they don’t like push-ups because they simply can’t do them.
When you’re exercising with weights and machines, it’s pretty easy to understand how to progress things — you just slowly add more weight.
But if you can’t do a push-up, how the heck are you supposed to progress it?! Just lose a few pounds? Well, that could be effective for some people, but not really for most.
Here’s how we help VIVO Training Systems clients build the strength required for full push-ups:
(Full descriptions of the exercises are included in the second half of this post)
Level 1: Counter Push-ups
Level 2: Baby Yoga Push-ups
Level 3: Eccentric Modified Push-ups
Level 3+(optional): Hands Elevated Eccentric Push-ups
Level 4: Full Eccentric to Modified Push-up
Level 5: Yoga Push-up
Level 6: Full Push-up (Hooray!)
The progression might look something like the below, doing the exercise as part of a workout or on its own 3-5 days per week:
Week 1-3: Counter Push-ups 2-3 sets of 6-8
Week 4-6: Counter Push-ups 2-3 sets of 10-12
Week 7-9: Counter Push-ups 2-3 sets of 15-20
Week 10-12: Baby Yoga Push-ups 2-3 sets of 4-6
Week 13-15: Baby Yoga Push-ups 2-3 sets of 6-9
Week 16-18: Baby Yoga Push-ups 2-3 sets of 9-12
Week 19-27: Repeat same rep scheme Level 3 as with Level 2
Week 28-36: Repeat same rep scheme with Level 4 as with Level 3
Week 37-46: Repeat same rep scheme with Level 5 as with Level 4
Week 47 and on: Start replacing the first couple reps of each set with an attempted full push-up. You should be able to eventually work up to doing a full push-up for multiple full sets.
This whole process as outlined above would take about a year to complete. If you are starting at a different level, you can spend a shorter time on each level but we would recommend doing at least one week of each level before moving on because it will set you up with a stronger foundation and help get the proper form integrated into muscle memory.
If you want to work on building strength to master full push-ups, these workouts will be available via our in-app library — memberships launching soon! We will also be offering full programs.
Here’s how to do each exercise as you progress toward a full push-up:
Level 1: Counter Push-ups.
(The kitchen counter is a great height for many people to start with!)
Place your hands on the counter about shoulder width apart with your arms straight. Shift the pits of your elbows so that they are facing forward, while keeping your hands straight.
Your body should be in a straight line as if you were doing a plank, and you can keep your feet flat or come up on your toes.
Feet should be at least 6-12 inches away from the base of the counter.
Slowly bend your arms and lower your chest down to touch the counter, then push back up to the starting position.
If it is really easy, you can move your feet farther away from the counter.
Keep your elbows pretty close to your body as this is a much stronger position for your shoulders.
Pro tip: At the top of the push-up, push yourself away from the counter to fully engage your shoulders and keep this position as you lower down and back up.
Level 2: Baby Yoga Push-ups
(You’ll likely want a mat for these)
Start in a modified plank position: On your hands and knees with your body in a straight line from your head through your hips and to your knees. Hands should be shoulder width and knees should be hip width apart.
Rotate your elbow pits forward, while keeping your hands straight.
Pull your belly button in and tilt your pelvis so that your ribs and pelvis are stacked in line with each other.
From here, shift forward slightly so your weight is over your hands and then lower yourself down to the floor. Aim to have your chest touch before your belly/hips. Come to rest fully on the floor.
From here, push back into child’s pose. It’s ok if you have to lift your chest first to do this.
Return to the starting position and repeat.
Level 3: Eccentric Modified Push-ups
(Another one to do on a mat)
Start in a modified plank position as outlined above.
Rotate your elbow pits forward, while keeping your hands straight.
Pull your belly button in and tilt your pelvis so that your ribs and pelvis are stacked in line with each other.
Eccentric Lowering: Over the course of 5-10 seconds, slowly lower yourself down to the floor.
Push back up into the starting position.
You may need to lift your chest first as you lift up and that’s ok, but work toward trying to push back up while maintaining proper push-up form.
Level 3+(optional): Hands Elevated Eccentric Push-ups
(If you have an elevated surface that is sturdy enough for you to do push-ups on that’s lower than the kitchen counter, you can insert a few weeks of these after Level 3.)
Start with your hands elevated and flat on a sturdy surface, or you can use equipment like a smith machine and do your push-ups on the bar, in which case you would grab the bar.
With your arms straight, position your feet far enough back that your body is in a plank position.
Make sure that your elbow pits are pointing forwards, while maintaining your hands straight.
Tilt your pelvis and pull your belly button in to position ribs and pelvis in a stacked position.
Eccentric Lowering: Over the course of 5-10 seconds, slowly lower yourself down to the surface/bar.
Pro tip: At the top of the push-up, push yourself away from the surface or bar to fully engage your shoulders and keep this position as you lower down and back up.
Level 4: Full Eccentric to Modified Push-up
Start in a full plank position with arms straight and hands shoulder width apart.
Rotate your elbow pits forward, while keeping your hands straight.
Pull your belly button in and tilt your pelvis so that your ribs and pelvis are stacked in line with each other.
Eccentric Lowering: Over the course of 5-10 seconds, slowly lower yourself down to the floor. Ideally we want your chest to touch the floor before your hips or belly.
From the floor you will keep your knees down and push-up into a modified push-up starting position.
From the modified push-up position, extend your legs and return to the full plank position.
Level 5: Yoga Push-up
Start in a full plank position with arms straight and hands shoulder width apart.
Rotate your elbow pits forward, while keeping your hands straight.
Pull your belly button in and tilt your pelvis so that your ribs and pelvis are stacked in line with each other.
From here you will shift forward and lower all the way to the floor, keeping elbows from flaring out. Ideally your chest will touch before your hips/belly.
Rather than pushing straight back up, you will push your hips back and up into a downward dog position. If your chest has to come up first that is okay, but work towards hips leaving the ground first.
Return to the full plank position.
Level 6: Full Push-up (Hooray!)
Start this exercise in a full plank position with arms straight and hands shoulder width apart.
Rotate your elbow pits forward, while keeping your hands straight.
Pull your belly button in and tilt your pelvis so that your ribs and pelvis are stacked in line with each other.
Keeping your elbows close to your sides, shift your weight forward over your hands and then slowly lower yourself down, either to the floor or as low as you can go and still push back up to the starting position.
Push back up to the starting position, making sure that your hips do not drop down and your whole body lifts back up at the same time.