How to Get Strong Enough to Do Push Ups
Push ups are a classic exercise that can be performed anywhere, making them a highly accessible way to build upper body strength. Whether you’re a beginner looking to improve your fitness or an experienced athlete aiming to add variety to your workout routine, mastering the push up requires dedication and a structured approach. In this article, we’ll explore the steps you can take to get strong enough to do push ups with ease.
1. Start with the Basics
Before you can progress to doing push ups, it’s essential to understand the correct form. Begin by practicing the plank position, which is the foundation of the push up. Lie face down with your palms flat on the ground, fingers pointing forward, and your feet hip-width apart. Keep your body in a straight line from head to heels, and hold the position for 30 seconds to a minute. This will help strengthen your core and prepare your muscles for the push up motion.
2. Build Your Shoulder and Arm Strength
Push ups primarily target the shoulders, triceps, and chest muscles. To build the necessary strength, incorporate exercises such as tricep dips, shoulder press, and push downs into your workout routine. These exercises will help you develop the strength and endurance needed to perform push ups with proper form.
3. Gradually Increase Reps and Sets
Start with a manageable number of push ups, such as 5-10, and gradually increase the number of reps and sets over time. As you become more comfortable with the movement, aim to perform 3 sets of 15-20 push ups. Remember to maintain proper form throughout the exercise to prevent injury and maximize results.
4. Use Progressive Overload
Progressive overload is a key principle in strength training, which involves gradually increasing the intensity of your workouts to stimulate muscle growth. To do this with push ups, you can add weight to your body by wearing a weighted vest or holding a dumbbell in each hand. This will challenge your muscles further and help you get stronger.
5. Incorporate Rest Days
Rest days are crucial for muscle recovery and growth. Allow yourself at least 48 hours of rest between push up workouts to ensure your muscles have time to repair and strengthen. Additionally, incorporating other forms of exercise, such as cardio and flexibility training, can help improve your overall fitness and support your push up progress.
6. Stay Consistent and Patient
Building strength is a gradual process, and it’s essential to stay consistent with your workouts. Push ups may seem challenging at first, but with persistence and dedication, you’ll notice improvements over time. Celebrate your progress, and don’t be discouraged by setbacks. Remember that Rome wasn’t built in a day, and neither will your push up strength.
Conclusion
In conclusion, getting strong enough to do push ups requires a combination of proper form, consistent training, and gradual progression. By focusing on building shoulder and arm strength, incorporating rest days, and staying patient, you’ll be well on your way to mastering the push up. Remember that push ups are not just an exercise; they’re a testament to your dedication and commitment to improving your fitness. Keep pushing yourself, and you’ll soon be able to perform push ups with confidence and ease.
