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Struggle to do pushups? You’re not alone. Although they’re a relatively simple bodyweight exercise, pushups are not as easy as they look
“The exercise is tough for a reason,” says Brianna Steinhilber, certified personal trainer and TODAY.com health editor
Pushups engage a lot of muscles in the upper body, with gravity working against you
“Unlike lifting a dumbbell, you’re using your upper body and core to move and stabilize a large portion of your own body weight. That takes strength in your chest, shoulders, arms and core,” Steinhilber explains
If you’re a beginner, you may feel like your arms are giving out and your body will flop onto the floor every time you try a pushup. But that doesn’t mean you have to throw in the towel
Here’s a simple strategy to master pushups
Trainer Tip of the Day: Elevate Your Hands by Pushing off a Higher Surface to Build the Strength to Do Pushups From the Floor
“If doing a pushup from the floor feels impossible, don’t give up. Elevate your hands instead,” says Steinhilber
In other words, start by doing pushups at an incline off of an elevated surface. “The higher your hands, the easier the pushup will be. As you get stronger, you can gradually lower the surface,” says Steinhilber
“Start with your hands on a wall, then progress to a countertop, then a bench or sturdy chair,” says Steinhilber. Once you feel strong enough, you can try pushups from the ground
“Meet your body where it is and build from there,” she adds
Why It Matters
Doing elevated pushups allows you to complete the move properly without working against gravity to lift your full bodyweight from the ground
“It lets you practice the same movement pattern while progressively building the strength you need to reach the floor,” says Steinhilber
Once you master the wall pushup, you can add more resistance by lowering down to a hip-level countertop and a bench — without compromising form
Proper technique is crucial. Common pushup mistakes include using the wrong hand placement, flaring the elbows out or sagging the hips. Not only does poor form make a pushup less effective, but it also increases the risk of joint strain and injuries
How to Get Started
If you’re on a mission to master pushups, here’s what to do:
- Wall pushups: Stand a few feet from a wall and place your hands flat in front of your chest, shoulder-width apart. Slowly lower your body towards the wall by bending your elbows. Push off the wall back to the starting position and repeat.
- Countertop pushups:Stand facing a waist-level countertop and place your hands on the edge. Bend the elbows at a 45-degree angle to lower your body down, engaging your core to keep the hips square. Push back off the counter and repeat.
- Bench pushups: Start in a plank position with your hands flat on a sturdy bench or chair. Keeping your hips square and spine straight, lower your body until it’s almost touching the bench. Push through your chest and repeat.
When you’re ready to graduate to the ground, try doing knee pushups first. Once you feel strong enough, attempt a full pushup from the floor. Start with 3–5 at a time and slowly work up your number of reps or sets each week, as tolerated
If you have any pre-existing shoulder or elbow injuries, talk to your doctor before trying pushups
TODAY’s Expert Tip of the Dayseries is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more
