A push-up is one of those moves that comes up again and again in workouts, even though it's an exercise many people struggle to do.
If you're trying to work your way towards your first push-up, I have a tip from Peloton trainer Joslyn Thompson Rule that might help you. She recommends stripping the move back completely and starting with the basics.
"My first tip for people who are working towards a push-up is to work on their stamina holding a plank," says Thompson Rule. "Effectively, a push-up is just a moving plank. I would encourage you to be able to hold a plank for 20 to 30 seconds before layering in anything else."
How to do a high plank
A plank is an isometric hold that engages the entire body. Here's how to do it:
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- Start on your hands and knees with your palms flat on the floor just outside of shoulder-width apart and your arms extended.
- Straighten your legs, one at a time if needed, to lift your knees off the floor, creating a straight line from your head to heels.
- Tighten your abdominal muscles, squeezing your glutes and tucking your ribs in. Avoid letting your back arch, your hips rise or your head tilt. Focus on keeping your breathing steady.
- Hold this position for as long as you can while maintaining proper form. Start with 20-30 seconds and increase over time.
Joslyn Thompson Rule's tips for nailing a plank
Getting your form right in a plank is crucial to making the movement effective, and the same is true for push-ups. If you're strong in the plank position, you'll be strong in the push-up position.
"Your hand position is really important," says Thompson Rule. "Your hands should sit just outside your shoulders with your fingers spread to increase that base of support."
Thompson Rule explains that although the plank and the push-up are thought of as moves that target the core and upper body, they're actually full-body exercises. After all, you need to keep your hips, knees and ankles in line with the rest of your body. "Think about squeezing your bum tight and squeezing your legs," says Thompson Rule.
Finally, you should pay attention to how you're breathing. "People hold their breath when they plank, but breathing will help you stay calm and hold that position for longer," says Thompson Rule.
Try adding a plank into your regular workouts, at least a few times a week. Then, graduate to these modified push-ups.
