How To Do More Push-Ups Part I

Push-Ups are an all time favorite (or hated!) exercise. They build upper body strength and endurance and let's face it, being able to do push-ups makes you feel really cool because if you can do push-ups you can do anything!


If you can't do a proper push-up you must first decide whether it is lack of core strength or lack of shoulder and chest strength. Here is an easy test which I sometimes use as an exercise for my clients:

Begin in plank position
as shown to the right.

Lift your body up and finish in the top part of push-up position, so you will be on your hands. Go back and forth between plank and up position of push-up for one minute. The whole time keep your abs braced and in neutral position. If your low back sinks before the minute is up then you need to strengthen your core musculature. If you maintain posture throughout the entire minute then you must strengthen your shoulders/arms/chest.

One exercise to strength your core and improve shoulder endurance is a Mt. Climber.
Begin in a push up position on the hands and toes. Bring the right knee in towards the chest, resting the foot on the floor. Quickly switch feet in the air, bringing the left foot in and the right foot back. Continue alternating the feet as fast as you safely can for 30-60 seconds.

Another exercise is the plank (as shown above in the first picture) with added movement. Start in neutral (or home base ) position as shown then move the hips up, then down below neutral, then up to neutral again. Pause in neutral again before beginning the up, down, home base lifts. Work your way up to 60 seconds. Check out the video from an earlier blog showing plank variations.

A third exercise is called Wood Chop. Hold a medicine ball in your hands. Choose a weighted medicine ball that you can control. You should be able to hold the rest of your body fairly rigid when you begin the move. Slightly bend your knees. Brace your abdominal muscles and swing the ball in a diagonal pattern in front of your body from the outside of one knee/hip to above/at the opposite shoulder. Try to keep your hips from moving excessively. First level is with elbows and shorter range of motion. As you become stronger straighten your elbows to create a longer lever.

These are just a few examples of exercises to help build your core strength and improve your ability to do more (or a single) push-up. If you have unusual pain, like back pain, while doing any of these exercises, make sure your abs are engaged and check your form in a mirror or by a professional.

In the next part I will discuss other exercises to help you do MORE PUSH-UPs!