Push-up Modifications For People Who Hate Push-ups
This is kind of embarrassing for me to say, but I can’t do a push-up. I am talking about the regulation push-up where you start on the floor and push your body up and down with your arms. I have a feeling I am not alone in this, so I decided to confess. I have a feeling I may never be able to brag about how many push-ups I can do.
I suspect many of you reading this are in the same “no push-up club” along with me. Sometimes our bodies, for any number of reasons, just can’t do it as they are described in all the fitness apps. This does not give us a free pass, I hate to tell you. Big smile. There are plenty of modifications that can strengthen our bodies in almost the same ways as the regulation push-up.
Here are two modifications that you can try. You can start super easy and make it more challenging over time. Who knows? You might make it all the way down to the floor to do the macho kind.
• Make sure you are not on a slippery surface. Maybe put on sticky shoes or socks first.
The first modification are wall or doorframe push-ups.
• Stand in a door frame and then step back about 12 inches or so, maybe further if you feel comfortable.
• Place your hands on the door frame a little lower than shoulder height. Your palms are on the frame with your fingers pointing up. You can play around with raising your hands higher or lower on the frame. This will target arm and back muscles in different ways.
• Keep your body tightly engaged from head to toes. Hold in your stomach muscles. Now bending at your elbows begin to lean in toward the door frame, then slowly push back to standing.
This exercise can be done in front of a wall also. The further you stand back from the door frame or wall, the more muscles have to work. Do a few whenever you are waiting in your kitchen for something to warm. It is a good use of your time.
There is a second way I like to play around with sometimes. This can be more challenging.
• Stand in front of your kitchen counter with your hands placed on the counter wider than shoulder width apart.
• Step your body back away from the counter.
• Lean into your palms while keeping your back and entire body in a straight line. All your muscles are engaged.
• Bend your elbows as deeply as you can lowering your straight body toward the counter. Keep your core muscles strong. Then push away slowly back up. Do this until you feel a little shaky. This is a whole body exercise.
From now on when a fitness program calls for the dreaded Push-ups, you can do them your own way. These modifications are also a great way to work yourself up to doing a floor push-up. I will let you know if I ever make it.
Many of the Eyes-Free Fitness® programs do not have push-ups in them. The one exception is our BootCamp Workout.
You can find all of our programs on our website.
While you are there, why not check out our podcast as well?
Good health to you,