Fit Villains: Selfish, Shameless, Sassy, Fitness.

I can already hear the groans, but I’m telling you once and for all: the best exercise for anyone to learn & do is the push-up.

Regularly adding pushups to your workout won’t just strengthen your chest. It’s a total body exercise that will also shape your shoulders, triceps, legs, glutes and your entire core. Working all those muscles at once torches tons of calories and get your heart rate up.

The one thing I hear over and over from women is that they can’t do pushups. But the reason they can’t, is that they don’t or are afraid too. I get it: sucking at something sucks. But NO ONE starts out being amazing. You get better with practice & time. It took me years before I could do even just one pushup. And months before I could do 10 in a row. It took time and practice, and getting ‘cool’ with sucking at them. It’s okay if you can’t bust out pushups like a marine; you start where you are. 

This post is designed to give you a basis on how to work up to perfect pushups and how to keep improving them no matter what your level.

Note: I don’t call them “girly” push-ups. I really, really wish everyone would stop calling them that as well. It makes it okay for women to stay there without challenging themselves and makes men who can’t do a basic push-up hesitant to try the modified version. For once and for all: they are modified push-ups. NOT “girly” pushups.

FORM FOR ALL PUSHUPS:

Hands should be shoulder width or wider than shoulder width apart. Your eye line should fall in front of your fingertips and you should be able to see a few feet in front of you without straining your neck.

Engage your upper back, shoulders, and arms to PUSH your body weight off the floor, then slowly lower it back down. Think about pushing the floor away from you instead of lifting from it, as though you were on your back lifting an object off you. Pause, then push back to the starting position. Keep your core braced the entire time.

You don’t need to do them fast: in fact slower requires more strength and control than power. Go your own pace: speed comes later on.

If your hips sag at any point during the exercise, your form has been broken. When this happens, consider that your last repetition and end the set.

The following is a list of different kinds of pushups that you can try, in order from easiest to hardest. If you have issues with your joints, you may find some versions easier than others.

Challenge - Complete 2-3 sets of 12-15 pushups.

1. Find the form of push-up that you can complete 12-15 reps of, starting with the wall pushup and progressing down the list. If you cannot complete 12-15 wall pushups, that’s your goal before you move on. Complete as many as you can until form is broken, until you hit 12-15.

2. Try to add in 1-3 reps of the next hardest version at the beginning of each set. You can start with just one rep of the harder version if you need to. Each workout, try to add in 1-2 more reps of the more challenging version until you’re able to complete a full set.

For example; you might start with 3 modified push-ups, followed by 12 wall push-ups. Then add 1-2 modified push-ups per workout until you’re doing the whole set in that position. Once there, try adding 1-2 basic pushups followed by modified until you’re doing all basic etc… Work your way up in difficulty. 

Remember: even the fittest of females may not be able to do a push-up. If you’re upper body strength is VERY weak, start by pushing off against a wall and that’s PERFECTLY FINE. 

1. EASIEST: WALL PUSH-UPS

Stand facing a wall and ex­tend your arms in front of you. Lean forward slightly and place your palms against the surface. Bend your elbows until your nose nearly touches the wall. Push back out to start. That’s one rep. Do two to three sets of 15.

Mastered it? Try pushing off the wall with a little force (explosive push-ups). Start in the push-up position, elbows bent & push off about 12 inches from the wall. Catch yourself before slowly lowering yourself back to the starting position.

2. MODIFIED PUSHUP

A. Keep all the form of the basic pushup, but bend your knees at a 90 degree angle. Keep your feet together or crossed.

B. Make sure to keep your abs tight and your back straight.

Tip: Once you master 12-15 of these, come up on to your feet in between pushups (basic pushup position). Lower back on to your knees for the pushup part to complete the modified pushup.

3. BASIC PUSH-UPS

A. Get into plank position, with your hands under but slightly outside of your shoulders.

B. Lower your body until your chest nearly touches the floor.

Tip: Use dumbbells like the ones shown if it hurts to put your hands on the floor.

4. INCLINE PUSHUP

Tip: This is great off a counter, bench or staircase too. The lower your surface, the harder the move will be.

5. STACKED FEET PUSHUP

Tip: You can also try to draw your knee in to your elbow, while lifting the leg off the floor, like a spiderman push-up.

6. DECLINE PUSHUP

Tip: No bench? Use your stairs or couch. Any elevated (and secure) surface will do.

Crazy Tip: Try putting your feet on a wall behind you. You can climb the wall as high as you like to (and yes, I’ve seen push-up handstands done this way).

7. FEET ON STABILITY BALL PUSHUP

Tip: This is a good alternative to the modified push-up, but it does require a bit more core strength to keep your balance. If your core is strong, but you need to strengthen your upper body, this is a move that you can transition to from the modified push-up. The closer the stability ball is to your chest, the easier the move will be. (and vice versa! Keep your toes on the ball for a harder workout).

8. STABILITY BALL PUSHUP (HARDEST)

Tip: Tighten your core on this one! You’ll need it for balance! Spread your fingers on the ball and squeeze the ball itself as you pushup.