Five steps to a perfect push-up in five weeks

Former physiotherapist Tim Dettmann shares with you a simple way to build up strength so you can do a push up.

How many push-ups can you do? Ten? Two? Or maybe 0?

You’re not alone, many Australians would struggle to do one push-up and have given up on ever being able to.

Here are five steps to doing a complete push-up, from your toes, in five weeks.

Aim to complete two sets of ten of each exercise three days per week.

Week 1

Lowering from your knees

Start on your knees and lower down.

Your body is 40 per cent stronger lowering a weight, than lifting it, so we start with the

downward movement only.

– Start in the push-up position, but on your knees.

– Take 10 seconds to lower your chest to the floor.

– Climb back to the start position using your hands / elbows.

Week 2

Moving off the knees

This week we progress to the full push-up position, but stick with the downward

movement.

Then you can try lowering down off your knees.

– Start in the push-up position.

– Take 10 seconds to lower your chest to the floor (you might need to start with five seconds and then get slower).

– Climb back to the start position using your hands / elbows.

Week 3

Going back up

Its gravity that makes push-ups hard, so this week we will work across gravity.

– Put your hands on your kitchen bench and slowly walk your feet two to three feet backwards so your body is at 45 degrees.

– Lower your chest to your kitchen bench, then push-up to the starting position.

Use a kitchen bench or a park bench for the next phase.

Week 4

We’re getting close, but lets start on your knees

– Hands on the floor, shoulder width apart, knees the same.

– Bend your elbows and lower your chest to the floor.

– Push back to the start position.

Week 5

Time to piece it all together

– Hands shoulder width apart, same for your feet.

– Bend your elbows, keep them pointing to your feet, not out to the side.

– Push back to the start position – congratulations you’ve done a push-up!

Readers should consult their GP or physio before starting any exercise program. The above are suggestions that might be considered in consultation with a medical professional.

Tim Dettmann was a physiotherapist for 14 years and is the former director of Kieser Australia.

Originally published as Five steps to a perfect push-up in five weeks