Mar 10, 2025
Aarushi BhaduryLie on a bench and press dumbbells upwards, targeting chest muscles. Use controlled movements and proper form. This exercise directly strengthens the prime movers involved in a standard push up.
Credit: Canva
Place hands on an elevated surface, decreasing the resistance. This modification allows for controlled movement, building chest and triceps strength. Progress to lower surfaces as strength improves, gradually increasing difficulty.
Credit: Canva
Perform push-ups on your knees, reducing the weight load. Maintain a straight line from knees to shoulders, focusing on proper form. This variation helps build upper body strength before attempting full push-ups.
Credit: Canva
Slowly lower your chest towards the floor, emphasizing the eccentric phase. Use knees to return to the starting position. This builds strength in the lowering phase, crucial for full push-ups. Control the descent.
Credit: Canva
Form an inverted V-shape, and lower your head towards the floor. This targets the shoulder muscles, and is a good way to build shoulder strength. This is a progression towards handstand pushups.
Credit: Canva
Engage your core by bracing your abs, maintaining a straight line from head to heels. Hold for increasing durations, focusing on stability and preventing hip sagging. Strengthens core stability, vital for push-up form.
Credit: Canva
In a push-up position, move your shoulder blades together and apart. This exercise focuses on scapular control, improving shoulder stability. This is very important for proper push up form, and shoulder health.
Credit: Canva
In a plank position, alternate tapping each shoulder. This exercise improves core stability and shoulder strength. Focus on minimizing torso rotation. This helps with the stability required for pushups.
Credit: Canva
Lower your body by bending your elbows, targeting triceps strength. Use a bench or dip bars. Maintain control throughout the movement, ensuring full range of motion. This isolates the triceps.
Credit: Canva
Stand facing a wall, and perform push-ups against it. This is a very beginner friendly exercise. This allows someone with very low upper body strength to begin to build that strength.
Credit: Canva
Thanks For Reading !