Suck at Push-ups? Learn to Modify!

Do you suck at Push-ups? I certainly do! But you know what, they are good for us so we need to learn how to to Modify them and do them anyway!

P90X3, Chalean Extreme, Body Beast, T25… you are going to need to do push-ups!  Can’t do them yet?  Sorry, there are no excuses… just modifications!  Here is a progression you can follow to build up strength and eventually be able to do “real” push-ups!

GOAL: 15 REAL PUSH-UPS

This progression will get you in shape for the real thing!  As soon as you can hit the number on the 1st step, move to the next step.  Practice every-other day.  Try and add a few more reps to each step each time.

1. Start with the Wall

  • Stand about arms distance from your favorite wall
  • Hands about arm-pit height
  • do 40 push-ups against the wall

2. Find a sturdy table

  • use the table to do your pushups
  • make sure to bring your chest to the edge of the table
  • do 40 reps

3. Chair Pushups

  • place chair against wall, seat facing you (so it can’t move)
  • bring your chest all the way to the edge of the chair
  • do 30 reps

4. Knee Pushups

  • hold body in plank position, but knees bent and on the floor.  Engage your butt!
  • bring your chest/nose all the way to the floor, but don’t smash you face.
  • do 20 reps

5. The Real Deal – Full Push-ups

  • hold body in plank position. Engage your butt and keep out of the air.
  • bring your chest/nose all the way to the floor, but don’t smash you face.
  • do 15 reps

Love to hear your thoughts!