Struggle to do pushups? You\u2019re not alone. Although they\u2019re a relatively simple bodyweight exercise, pushups are not as easy as they look.<\/p>\n
\u201cThe exercise is tough for a reason,\u201d says Brianna Steinhilber, certified personal trainer and TODAY.com health editor.<\/p>\n
Pushups engage a lot of muscles in the upper body, with gravity working against you.<\/p>\n
\u201cUnlike lifting a dumbbell, you\u2019re using your upper body and core to move and stabilize a large portion of your own body weight. That takes strength in your chest, shoulders, arms and core,\u201d Steinhilber explains.<\/p>\n
If you\u2019re a beginner, you may feel like your arms are giving out and your body will flop onto the floor every time you try a pushup. But that doesn\u2019t mean you have to throw in the towel.<\/p>\n
Here\u2019s a simple strategy to master pushups.<\/p>\n
Trainer Tip of the Day: Elevate Your Hands by Pushing off a Higher Surface to Build the Strength to Do Pushups From the Floor<\/p>\n
\u201cIf doing a pushup from the floor feels impossible, don\u2019t give up. Elevate your hands instead,\u201d says Steinhilber. <\/p>\n
In other words, start by doing pushups at an incline off of an elevated surface. \u201cThe higher your hands, the easier the pushup will be. As you get stronger, you can gradually lower the surface,\u201d says Steinhilber.<\/p>\n
\u201cStart with your hands on a wall, then progress to a countertop, then a bench or sturdy chair,\u201d says Steinhilber. Once you feel strong enough, you can try pushups from the ground.<\/p>\n
\u201cMeet your body where it is and build from there,\u201d she adds.<\/p>\n
Why It Matters<\/p>\n
Doing elevated pushups allows you to complete the move properly without working against gravity to lift your full bodyweight from the ground.<\/p>\n
\u201cIt lets you practice the same movement pattern while progressively building the strength you need to reach the floor,\u201d says Steinhilber.<\/p>\n
Once you master the wall pushup, you can add more resistance by lowering down to a hip-level countertop and a bench \u2014 without compromising form.<\/p>\n
Proper technique is crucial. Common pushup mistakes<\/a> include using the wrong hand placement, flaring the elbows out or sagging the hips. Not only does poor form make a pushup less effective, but it also increases the risk of joint strain and injuries.<\/p>\n How to Get Started<\/p>\n If you\u2019re on a mission to master pushups, here\u2019s what to do:<\/p>\n Wall pushups: Stand a few feet from a wall and place your hands flat in front of your chest, shoulder-width apart. Slowly lower your body towards the wall by bending your elbows. Push off the wall back to the starting position and repeat.Countertop pushups: Stand facing a waist-level countertop and place your hands on the edge. Bend the elbows at a 45-degree angle to lower your body down, engaging your core<\/a> to keep the hips square. Push back off the counter and repeat.Bench pushups: Start in a plank position with your hands flat on a sturdy bench or chair. Keeping your hips square and spine straight, lower your body until it\u2019s almost touching the bench. Push through your chest and repeat.<\/p>\n When you\u2019re ready to graduate to the ground, try doing knee pushups first. Once you feel strong enough, attempt a full pushup from the floor. Start with 3\u20135 at a time and slowly work up your number of reps or sets each week, as tolerated.<\/p>\n If you have any pre-existing shoulder or elbow injuries, talk to your doctor before trying pushups.<\/p>\n