Push-ups for People Who Can’t Do Push-ups

Photo credit: Bigstockphoto
Photo credit: Bigstockphoto

Considered as one of the best exercises, push-ups target all major muscle groups in the upper body. The movement helps target the chest, shoulders, and the triceps resulting in stronger, toner upper body. In fact, push-ups probably engage more muscles in the body that any other exercise.

Unfortunately, push-ups are also one of the hardest types of exercise; not a lot of people can do it. A lot of people can’t even do one push-up. It takes a lot of balance and upper-body strength to execute the right way of doing push-ups.

Benefits of Push-ups

Tones the Body Effectively

… in half the time. Push-ups train all the muscle groups in the upper body, engaging them in unison to sculpt areas in the body that are very hard to tone. It’s the perfect upper-body workout for those who lead a very busy lifestyle!

Promotes Muscle Balance

Some exercises tend to put too much strain on other parts of the body. Case in point: sit-ups. While sit-ups engage the major muscle groups in the abdominal area, it puts unnecessary pressure on the spine, causing pain and discomfort. On the other hand, push-ups help tone the upper body muscles without putting pressure on other parts of the body. It’s a safe and effective way to promote muscle balance and minimize injuries.

You Can Do This at Home!

You don’t need to go to the gym to get fit. Mastering key exercises that target major muscle groups in the body is enough to keep the body toned and slender. Doing push-ups don’t require gym equipment; you can do it anywhere at home.

Push-ups for Those Who Can’t Do Push-ups

If you think push-ups are reserved for super-fit health buffs, think again. Certain types of modified push-ups can help you work your upper body muscles without doing the traditional push-up position.

Wall Push-ups

Wall push-up is perfect for people who can’t even do one push-up. It’s so easy, even a pregnant woman can do it!

To do a wall push-up, stand at least two feet against the wall. Stretch your arms out and place them on the wall. Lean forward and bend your elbows but keep your fingers pointing upwards. Slowly come close to the wall until your nose is almost touching the wall. Push yourself back and repeat.

If you’re struggling with pulling yourself back with each push, reposition yourself so you’re standing about a foot and a half away from the wall instead of two feet.

Girly Push-up

There’s nothing girly about the girly push-up but it’s very easy to do if you compare it to the traditional push-up.

On an exercise mat, lie on your stomach; bend your knees so that your shins are at a 90-degree angle. Put your palms down on the floor and with fingers pointing forward, slowly push yourself down as low as you can and then back up. Concentrate the force of the movement to the upper body. Do around three sets of fifteen repetitions.

Incline Push-ups

Incline push-ups is similar to girly push-ups but rather than bending your knees, you are using an incline to add force to every push.

To do the incline push-up, put your hands on a bench. If you you’re doing this at home, a chair or the couch works as an incline too. Straighten your body and slowly lower yourself to the bench. Push yourself as low as you can and then back up again. You can do a couple of sets to tone your upper body.

Reverse Incline Push-ups

If you’ve mastered the wall and girly push-ups then this technique might give you the challenge you want to sculpt that upper body!

Unlike incline push-ups where the upper body is elevated, the reverse incline push-up adds elevation to the toes. First, you need to find an elevated platform to do this position. A small stool works great. With your feet together, put your hands under the shoulder line. Lower your body as far down as you can go and then straighten your arms up.

Using Push-up Bars

Push-ups may help engage all major muscle groups on the upper body but it could also strain the wrist. For those who have weak wrists or just want to avoid pain in that area when doing push-ups, consider using push-up bars. Doing push-ups using push-up bars are so easy, even beginners can do it.

In a traditional push up, simply use the push-up bars instead of placing your hands on the floor and slowly push yourself as low as you can go. Push yourself back up and repeat.


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