are a great exercise for
strengthening the upper body muscles, but for most people they are just
too difficult to perform correctly. The video below shows you two ways
to modify the push-up to make it much easier but still beneficial.
(turn your speakers on)
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facing the wall, about arms length away from it. Place your hands on
the wall with the fingers pointing up. Your hands should be a little
wider than shoulder width apart and just slightly below shoulder level.
bend your elbows and bring your head towards the wall, between your
hands. Your whole body should move forward hinging at the ankles. The
feet should not move.
Then just push your body away from the wall back to where you started.
reason a normal push-up is so hard is because gravity is pushing down
on the entire body as you try to push yourself up. By doing this
exercise in this position, we greatly reduce the influence of gravity
on the movement.
is another way to do the same exercise, but instead of the pushing off
the wall, we use the edge of a countertop. After placing your hands on
the countertop, again a little wider than shoulder width apart, you
will have to move your feet backwards a ways.
Then bend the elbows and lower the chest towards the countertop, and
then press back up to where you started. Always try to
keep your body in a straight line from your ankles through your hips to
will notice this is harder than the wall version. Since you are leaning
forward at more of an angle than before, gravity is providing more
The difficultly with both of these exercises is largely dependant on
how far down you go. If you bring your head or chest all the way to the
wall or countertop, that will be a lot harder than if you only lower a
few inches. Adjust your range of motion as needed.
You can try
both versions of the Push-up and then choose the one that works best
for you. Do this exercise for about 10 repetitions, 2-3 times per week.