How to Do a Pushup if You Can’t Do One: (From 0 to 10 Pushups)

I Can’t Do a Push Up!

The contents of this article, in addition to the video above will outline exactly how you can go from doing no pushups, to sets of 10 easily. We will talk about which muscles you need to get stronger, how you can work them, and which exercises to do to progress to doing full pushups for repetitions. Following these tips all of the way through will guarantee you the results you desire!

Which Muscles Are We Working?

When it comes to the pushup, there are quite a few muscles being worked. The primary muscles being worked are the chest, triceps, and the front of your shoulders. In addition to this, you need to have good core strength and stability as well to keep your body nice and straight. Now that we have addressed that, let’s see what we can do to make those muscles stronger.

Push Up Progressions

The following will outline the exercises used to help progress fully in the pushup. For a detailed explanation on how each of these movements look, please view the video above for demonstrations.

Wall Pushups

We can start out with some wall pushups. These will challenge all of the muscles worked, but are much easier than normal pushups. The further your feet are from the wall, the harder this will be. Once you’ve mastered this for 3 sets of 10, you can move on to the next exercise.

Stair Pushups

Find a sturdy set of stairs, and place your hands on the fourth or third step up from the bottom. Next, move your feet back about a foot, and practice doing pushups for repetitions until you are able to match 3 sets of 10 repetitions as well. Once that becomes easy, you can even lower yourself down another step or trying out this other variation.

Gym Squat Rack Variation

In addition to this, you can also place a bar on a rack at the gym, and practice doing pushups at chest height off the bar. Just like the stairs, you can lower the bar so that over time it gets easier. Make sure it is sturdy and secure before pressing into the bar, completing 3 sets of 10 before heading to the floor.

Knee Pushups

Doing pushups on your knees is so close to being able to do full pushups. This is where you will really test your core strength, by making sure your body stays nice and straight. Complete 3 sets of 10 repetitions before finally moving to full pushups. This might hurt your knees a little, which is why adding a yoga mat below could help.

Full Pushups

Once you can do knee pushups easily, full pushups are where you are moving to! This will take some time, but with consistent practice, you will be on your way to multiple sets of 10 repetitions.

Bonus Exercise for Quicker Results!

If you want some extra work, you can also add in some lying dumbbell press for your current capability levels. These will work a lot of the same muscles that the pushup works, but does neglect your core. Regardless, this could help you get your pushups quicker. I am going to link my favorite adjustable dumbbells below (which are an affiliate link.)

Before You Go!

If you want to continue to get stronger, regardless of your current ability, you need to subscribe to our blog. We help individuals from all ability levels move better in the gym, and become healthier in life. Otherwise, you might be getting a little sore from all of those pushups, which is why this article might help!

#beginnerfitness #pushup #pushups #beginnerworkout #seniorfitness

Leave a Reply