Push-ups (or press-ups) are a fundamental body weight exercise that primarily strengthen the chest (pectorals), shoulders (deltoids), and triceps while also engaging the core and lower back for stability.
Benefits of Push-Ups
- Improve upper body strength and endurance.
- Engage core muscles for better stability.
- Require no equipment and can be done anywhere.
- Help balance shoulder and chest muscle development.
Why Do So Many People Struggle with Push-Ups?
Throughout my career, I’ve seen many people, especially women, struggle to do even a single push-up if they didn’t learn the movement in childhood. They often try, feel discouraged, and either switch to modified knee push-ups or give up altogether.
I believe push-ups are one of the simplest yet most effective exercises for improving strength across multiple muscle groups at once. Since no equipment is needed, they’re an accessible way to build full-body strength.
Why Do Men Typically Find Push-Ups Easier?
Men generally perform push-ups more easily due to physiological differences, including:
- Greater muscle mass, particularly in the upper body.
- Lower body fat percentage, leading to a more favorable strength-to-weight ratio.
- Bio-mechanics, as men often have broader shoulders and stronger triceps.
But Women Can Get Stronger at Push-Ups!
I always tell my patients that the hardest part is achieving their first full push-up. Once you manage one, it’s just a matter of consistent practice before you can do 10, then 20, and eventually 50.
The best way to build push-up strength is by practicing eccentric push-ups, a method I’ve successfully used with anyone determined to achieve their first full rep.
How to Perform an Eccentric Push-Up
Eccentric push-ups focus on the lowering phase of the movement, helping build strength and control by slowing down the descent. This method improves endurance and muscle activation, making it easier to eventually push yourself back up.
Here is a detailed video I found online:
Steps to Perform an Eccentric Push-Up
1. Starting Position
- Get into a standard push-up position: hands shoulder-width apart, core engaged, and body in a straight line from head to heels.
2. Slow Lowering Phase (Eccentric)
- Lower your chest toward the ground as slowly as possible (aim for 3-5 seconds).
- Maintain core tension to prevent sagging or arching.
3. Controlled Descent to the Floor
- Lower yourself until your chest lightly touches the floor
- At this point, either:
Drop to your knees, reset, and start the next rep.
How Often Should You Train?
Perform 6-12 reps, 3-4 times per week, focusing on slow, controlled movement.
When Will You Be Able to Do a Full Push-Up?
After about four weeks of consistent practice, you should be able to complete one full push-up, lowering your body and pushing yourself back up. From there, progress will come naturally!
If you need any further or more personal guidance please don't hesitate to reach out to us!
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