Push-ups are the most basic and popular exercise there is. They're easy to do, don't require any equipment, and can be done almost anywhere. Despite their simplicity, push-ups can also be incredibly challenging—especially if you've never done a lot of them in your life. In fact, many people struggle with push-ups from the very first time they try them because their upper body strength isn't up to par or because they attempt too many reps too quickly without warming up properly beforehand. However, there are ways to make push-ups easier on yourself so that you can start building strength (and confidence).
Go from your knees.
If you're just starting out, or if your push-ups are lacking in strength and precision, start with your knees.
Kneeling push-ups are a great way to build up strength in your shoulders and arms without putting too much strain on the joints of your wrists and elbows. To do them correctly:
- Use a cushion or pillow under each knee for support--but make sure it isn't so high that it forces you into an unnatural position that puts pressure on other parts of the body (like the lower back). Keep back straight as possible throughout this movement; don't let hips sag down toward the floor as if doing a situp. Focus on keeping the body aligned throughout the entire movement: chest up, shoulders back/down & tightness through core muscles (abs). If possible try not using your hands at all during the first few sets until the form becomes more solidified before adding weight onto the barbells. Go from pushup position directly into kneeling position without pausing between movements; this helps keep momentum going forward/downward rather than backward/upward so there's less chance of losing control over what happens next. At the top position here (arms extended straight), they should still be parallel with ground surface which means wrists aren't bent upwardly beyond 90 degrees angle relative toward forearm bones. Perform 10 repetitions per set until comfortable moving onto heavier weight loads once the technique has been mastered well enough.
Do negatives.
Negative push-ups are a great way to build strength.
If you're doing regular push-ups, try doing negatives instead. A negative push-up is when you lower yourself down into the position of a normal push-up and then press back up. This can be done from your knees or toes--either way, it's more difficult than doing regular reps because of the added range of motion required to get into position on both ends of the movement (going down and coming up).
Stack some weights on your back.
If you want to get better at push-ups, the best thing you can do is begin by increasing the amount of weight on your body. The more weight you have to push up, the harder it will be for your muscles to do their job.
To make this easy:
- Use a backpack filled with books or bricks as added weight (make sure they're secure).
- Stack some weights on top of each other in front of where your hands will be when performing a push-up; these could be dumbbells, barbells, or even kettlebells--the higher their mass and density (that is, how much space they take up), the more difficult they'll be for your muscles.
You could also try attaching an ab bench behind yourself so that when performing a standard military-style push-up from an elevated position like this one would require less effort than doing regular ones off the floor due simply because there's less distance between where gravity pulls down versus where forces come together around our bodies' center points.
Do push-ups during other types of workouts (like burpees).
If you're looking for a way to get your heart rate up and work out your entire body, push-ups are an ideal exercise. They can be done anywhere and require no equipment or setup time. Plus, they can be incorporated into other exercises like burpees.
Here are some ways that you can make push-ups more effective:
- Use a wide stance--This will target different muscles in the chest, shoulders, and triceps. You'll also have better balance because there's less chance of tipping over if one foot slips off the floor during this variation.
- Do them on top of something sturdy (like a yoga mat)--This helps distribute weight evenly so that fatigue doesn't set in as quickly as it would without something underfoot. Plus, it gives great stability while allowing movement when doing moves like one arm or leg at a time variations which require balance control skills too!
Use a wide, staggered stance for a better range of motion.
For a better range of motion, use a staggered stance.
Staggered push-ups are often used by athletes and military personnel because they allow you to get more out of each rep. In this position, one foot is placed forward while the other remains in place on the ground (see Figure 2). This puts your body into an upside-down "V" shape, which helps increase strength as well as balance and coordination.
In addition to improving these aspects of fitness, staggered push-ups also activate more muscles than standard straight-legged versions do: Your chest will work harder because it has to stabilize itself; your triceps will be engaged from pulling on one side; and many core muscles will engage simply due to holding yourself up in that position.
Push-ups are hard but you can make them easier!
Push-ups are a tough exercise for anyone to master. They work your entire body and require a lot of strength and endurance. But push-ups don't have to be so difficult: there are many ways you can modify the movement so that it suits your needs better and allows you to build up your strength gradually over time. In fact, there are actually several different variations of push-ups--and no matter what type of push-up variation works best for you or someone else, one thing remains true: everyone should do some kind of push-up variation every day (or at least as often as possible).
Conclusion
Push-ups are great exercises, but they can be hard. If you're looking for some tricks to make them easier, try these five ideas. You might just find that your push-up game improves in no time!
