I train women to get stronger - these 2 exercises help beginners improve strength for push-ups unlike any other
The push-up is the golden child in upper-body workouts, targeting muscles in the chest, back, arms, and shoulders in one go
The push-up is in almost every upper-body workout for women I've seen, yet most women (including myself, up until recently) can't do one. In fact, some data suggests that seven in 10 women would struggle to do the exercise without some training.
That's not on us. Women typically have less upper-body muscle mass than men. Our centre of mass is also towards our lower body and hips. But it is easy to start strength training and to build upper-body strength by working the arms, chest, back, and shoulders.
Mark Harris is an expert strength and conditioning coach, level 4 personal trainer, and an ambassador for Mirafit. He says there are two exercises he recommends for anyone looking to work their way up to a full push-up.
How to do push-ups for beginners
Dumbbell floor press
The dumbbell floor press is a great place to start, says Mark. "Performing the exercise lying on the floor prevents your elbows from travelling too far behind your body, as the ground naturally stops them in line with your shoulders. This makes it a safer and more controlled movement for beginners," he says.
It also still allows you to increase the weight as you get stronger, he adds. This is known as progressive overload, and it's what you need to get stronger.
How to do the dumbbell floor press:
- Sit on the floor with two dumbbells, one in each hand. Hold them upright.
- Roll back and lie down on a yoga mat or on the floor, making sure to keep the weights close to your chest.
- Keep your back flat, feet flat on the floor, and elbows at a 45-degree angle from your chest.
- Push the dumbbells up and over the middle of your chest.
- Once at the top of the movement, slowly bring your elbows down until they reach the floor.
- Pause for a moment, then repeat the movement.
Adjustable dumbbells are a home workout must-have. Simply slide the weights on and off to change them out when you want to go heavier. This set goes up to 15kg in each hand, so you can use them for lower-body exercises like squats and walking lunges as well.
Plank
Not everyone likes planks, but Mark says they are "essential" to develop the core stability needed for push-ups.
Here's a reminder of how to do a plank:
- Lie face-down on the floor or on your yoga mat, resting on your forearms.
- Make sure your elbows are right under your shoulders.
- Lift your body up, making sure to keep a straight line from your head to toes.
- Brace your core and squeeze your buttocks.
- Hold this position.
Mark's tips for doing push-ups
Another way to progress to a regular push-up is to do it against a higher surface, he says. "Start with wall push-ups, standing a short distance from the wall and pressing away from it instead of the floor. As your strength improves, you can gradually reduce the angle by moving to a sturdy kitchen worktop or similar elevated surface before progressing to the floor," he says.
"Just make sure it's not a movable kitchen island – I know someone who learned that lesson the hard way!"
