The Trick to Mastering a Real Push-Up
(Photo: Kathleen Kamphausen/Lauren Ahn)
Don’t be that girl who cheats on the push-ups while everyone else in your fitness class pounds out a set. It won’t help you learn the proper move, which, when done right, can tone your core, arms, chest, and back all at once.
Use these modifications to perfect your form and build the strength you need to do a real push-up. The series is designed and demonstrated by Lyzabeth Lopez, Toronto-based fitness trainer and creator of the Hourglass Workout, who can do a real push-up just fine:
Credit: Kathleen Kamphausen
Start with the beginner’s move, and complete 8 to 10 reps two to three times a week until you feel strong enough to progress to the next level. Continue to practice and move on to to higher levels until you can complete a regular push-up.
For Beginners: Baby Box
Get onto your hands and knees with your palms on the floor, your wrists directly beneath your shoulders, and your fingers facing forward. Keeping your spine straight and shoulders away from your ears, bend your elbows and hinge at the hip to lower your chest toward the ground until your forehead nearly touches the floor. Press into your palms to extend your elbows and bring your upper body back to starting position.
Credit: Kathleen Kamphausen
RELATED: 4 Exercises That Improve Your Posture
For Intermediate-Beginners: Modified Push-Up
Get into plank position with your palms on the floor, your wrists directly beneath your shoulders, and your fingers facing forward. Gently drop both knees to the ground. Keeping your spine straight and shoulders away from your ears, bend your elbows to lower your body in a straight line toward the ground until your forehead nearly touches the floor. Press into your palms to extend your elbows and bring your body back to starting position.
Credit: Kathleen Kamphausen
For Intermediates: Half Push-Up
Get into plank position with your palms on the floor, your wrists directly beneath your shoulders, and your fingers facing forward. Your feet should be hips-width apart, and your body should form a straight line between the top of your head and your heels. Keeping your shoulders away from your ears, bend your elbows to lower your body in a straight line toward the ground until your forehead nearly touches the floor. Gently drop your knees to the ground. Then press into your palms to extend your elbows and bring your body back to starting position.
Credit: Kathleen Kamphausen
RELATED: 20 Ways to Improve Your Health in 1 Minute (or Less!)
For Masters: The Push-Up
Get into plank position with your palms on the floor, your wrists directly beneath your shoulders, and your fingers facing forward. Your feet should be hips-width apart, and your body should form a straight line between the top of your head and your heels. Keeping your shoulders away from your ears, bend your elbows to lower your body in a straight line toward the ground until your forehead nearly touches the floor. Then press into your palms to extend your elbows and bring your body back to starting position.
Credit: Kathleen Kamphausen
Lyzabeth is wearing a Patterned Tank, H&M, $15; Grey Shorts, REEBOK, $35; Light Blue Shoes, NEW BALANCE, $110; with makeup by Shawnte Alexander and hair by Stephanie Cannone, both for Glamsquad.
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By: Elizabeth Narins
