Achieving your first push-up from the floor may seem daunting, but with the right approach and progression, it’s definitely within reach. If you’ve been struggling with push-ups or feel stuck, Coach Kirk has broken down a 3-step process that will get you there.
1. Start on an Elevated Surface:
If you can’t do push-ups on the floor yet, begin by practicing on an elevated surface. This could be a barbell in the gym, a bench, a sturdy table, or even the edge of your couch at home. Elevating your hands makes it easier to perform push-ups and allows you to build strength. As you get stronger, you can gradually lower your hands until you’re doing push-ups on the floor.
2. Slow Lowering Push-Ups:
Once you’re comfortable on an elevated surface, it’s time to work on slowing down the lowering phase of a push-up. Start in the normal push-up position, then lower yourself slowly toward the ground over a count of 5 seconds. The key here is to focus on your form and control, not pushing yourself back up. Reset at the top after each rep. Do this for sets of 10-15 reps, and this will help you build the strength needed to complete a full push-up from the ground.
3. Strengthen with Complementary Exercises:
Push-ups rely on strength from several muscle groups, including your chest, shoulders, arms, and core. To build these muscles, incorporate exercises like bench presses, planks, and triceps exercises into your routine. These movements will directly contribute to your ability to perform push-ups more efficiently and with better form.
Final Thoughts:
Push-ups are an incredible full-body exercise, and with patience and consistency, you’ll be able to perform them from the ground in no time. Remember, it’s about progression and not perfection. Take it one step at a time, and celebrate each milestone as you get closer to your goal.
For the full breakdown, watch Coach Kirk’s video here
