If you’re already doing pushups on the regular, you probably also know that the struggle can be real. Whether you’re new to this move, struggling, or already doing it in your routine, then these moves are great for you to learn or just improve!
Push-ups are more than an upper-body strengthening exercise: They tone your chest, shoulders, triceps, abs, and lower back. Performed on the toes, they target your glutes and thighs, too. But it takes weeks of deliberate work to develop the strength and stability necessary to properly perform push-ups off your knees.
This program strengthens all of the muscle groups you need to do them on your toes. Stick with it and perform the exercises 3 days a week to master a push-up in just 8 weeks. It’s important to incorporate pulling exercises if you’re doing a lot of pushing exercises like the ones in this routine.
Plank Hold:
This move develops a strong, stable core while engaging your glutes and thighs.
How to:
- Position hands directly beneath shoulders and curl toes to grip the floor.
- Lift up, and check your form in a mirror to make sure your body creates a straight diagonal line from shoulder to hip to heel.
- Squeeze your glutes tightly, brace through abs, and hold tension throughout the body.
Related article: What Happens When I Plank Daily? The Benefits Will Blow Your Mind So Let’s Start Today
Pec Presses:
This move will help you gain chest strength.
How to:
- Lie flat on your back on a mat or bench.
- Bend elbows to 90 degrees with dumbbells in your hands (they should each weigh as much as 15–20% of your body weight).
- Exhale and press dumbbells together over the chest.
- Inhale and return to starting position.
Related article: 4 Moves Just For Women To Firm And Tighten Your Chest
Push-Ups On Knees:
By practicing push-ups on your knees, you begin to develop strong, mobile shoulders.
How to:
- Lie on a mat with belly facing down and hands wider than shoulder-width, just below shoulder height.
- Bend knees and apply pressure of body weight to bottoms of quadriceps, not directly on kneecaps.
- Exhale and lift up until elbows are fully extended, but not locked out.
- Inhale and return to starting position.
Related article: How Can I Create The Best Upper Body Shape Without Using Weights? 8 Variations Of Push Up, That’s How!
Hollow Rock Hold:
This one sculpts a stronger core.
How to:
- Lie belly up on the mat, and turn palms up.
- Engage abs and lift head, neck, and upper back off the floor; likewise, squeeze legs together, point toes, and lift feet 24 to 36 inches off the floor.
- Reach your fingertips long toward your feet.
Related article: Can You Get Abs By Doing Yoga? Definitely Especially If You Want Tighter Stronger Abs
Push Planks:
This final exercise strengthens your wrists and stabilizes your shoulders. Assume plank position.
How to:
- Bend right arm to drop forearm to floor, then drop left forearm in the same way, anchoring yourself in low plank.
- Extend right arm, then left to return to high plank.
- Repeat, bending left arm first.
Related article: 6 Plank Exercises – Feel The Burn And Watch The Fat Melt Away With One Workout
Your Schedule:
Week 1:
- 4 sets of 15-second Plank Holds, followed by 15 seconds of rest
- 10 Pec Presses
- 10 Push-Ups on Knees
- 4 sets of 15-second Hollow Rock Hold, followed by 15 seconds of rest
- 4 sets of 15-second Push Planks, followed by 15 seconds of rest
Week 2:
- 3 sets of 20-second Plank Holds, followed by 20 seconds of rest
- 12 Pec Presses
- 12 Push-Ups on Knees
- 3 sets of 20-second Hollow Rock Hold, followed by 20 seconds of rest
- 3 sets of 20-second Push Planks, followed by 20 seconds of rest
Week 3:
- 3 sets of 20-second Plank Holds, followed by 10 seconds of rest
- 14 Pec Presses
- 14 Push-Ups On Knees
- 3 sets of 20-second Hollow Rock Hold, followed by 10 seconds of rest
- 3 sets of 20-second Push Planks, followed by 10 seconds of rest
Week 4:
- 2 sets of 30-second Plank Holds, followed by 15 seconds of rest
- 16 Pec Presses
- 16 Push-Ups on Knees
- 2 sets of 30-second Hollow Rock Hold, followed by 15 seconds of rest
- 3 sets of 30-second Push Planks, followed by 15 seconds of rest
Week 5:
- 2 sets of 45-second Plank Holds, followed by 30 seconds of rest
- 18 Pec Presses
- 18 Push-Ups On Knees
- 2 sets of 45-second Hollow Rock Hold, followed by 30 seconds of rest
- 2 sets of 45-second Push Planks, followed by 30 seconds of rest
Week 6:
- 2 sets of 50-second Plank Holds, followed by 45 seconds of rest
- 20 Pec Presses
- 1 push-up on toes, followed by 19 Push-Ups on Knees
- 2 sets of 50-second Hollow Rock Hold, followed by 45 seconds of rest
- 2 sets of 50-second Push Planks, followed by 45 seconds of rest
Week 7:
- 1 set of 55-second Plank Holds
- 22 repetitions of Pec Presses
- 2 push-ups on toes, followed by 20 Push-Ups on Knees
- 55-second Hollow Rock Hold
- 1 set of 55-second Push Planks
Week 8:
- 1 set of 60-second Plank Holds
- 24 Pec Presses
- 3 push-ups on toes, followed by 21 Push-Ups on Knees
- 60-second Hollow Rock Hold
- 1 set of 60-second Push Planks