If you can’t do a push-up, don't feel bad—you're not alone. It takes a significant amount of strength and control to perform and that takes time to develop. You can use modified push-ups to train towards your first push-up, but it's also worth honing your technique. For instance, this physical therapist's adjustment can make a big difference to how easy push-ups feel.
Dr. Aaron Horschig, who is also a strength and conditioning coach and founder of Squat University, revealed to his 3.5 million Instagram followers his simple trick for how to do a push-up.
He explains that it's the set-up of the exercise that is crucial. Before you start the move, you should create external rotation in your shoulders so that your weight is shifted into your hands. The result? A more stable foundation to do the push-up.
External rotation describes the movement of a limb away from the body's midline, along a vertical axis. Watch Horschig's Reel for a visual demonstration.
Does it really work? Between agreeing to this story and reading it, Fit&Well editor Jonathan Shannon went to the gym and tried it himself.
It worked for me! Despite being the editor of a health and fitness website I struggle to do a set of 10 push-ups unbroken. This tip made me feel much more confident doing them. As well as making the push-off feel more powerful, it stopped my shoulders sagging, helping me to maintain the plank position.
Step-by-step guide to doing a push-up
- Start in a high plank position on your hands and toes, with your hands slightly wider than shoulder-width apart, and your arms and legs straight.
- Create external rotation in the shoulders by turning the hands out to shift your body weight fully into each hand.
- Engage your core and glutes and maintain a straight line from your shoulders, along your back and down to your feet.
- Inhale as you bend your elbows to lower towards the floor.
- Stop once your elbows reach 90°, and hold this position for a second.
- Exhale as you straighten your arms back to start position. That's one repetition.
More from the Squat University
We're big fans of Horschig at Fit&Well, and recommend you check out his 10-minute mobility routine and why he recommends curtsy lunges for knee strength.
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