pushups

Pushups Unlocked

Get off the sidelines — you CAN do pushups, my dude. Whether you’re just starting or coming back after a break, pushups are a scalable, effective movement that builds strength, posture, and confidence. This guide breaks down progressions, common mistakes, and simple programming so you can progress without overthinking it. Spot reduction myths won’t stop your gains; consistency will.

Why pushups matter
Pushups train the chest, shoulders, triceps, and core while reinforcing good shoulder mechanics. They’re accessible, require no equipment, and transfer to many daily activities and sports. More than aesthetics, pushups improve posture and resilience against common upper-body injuries when done with control.

Getting started: regressions and setup

• Wall pushups: stand facing a wall, hands shoulder-width, lean and push back. Great for absolute beginners.
• Incline pushups: use a table or bench to reduce load.
• Knee pushups: keep a straight line from knee to head; build confidence with full range of motion.

Key setup cues:

• Hands under shoulders, fingers spread.
• Tight core, neutral spine, glutes engaged.
• Lower chest toward the floor as a unit; avoid letting hips sag.

Progressions to full pushup

• Negative (eccentric) pushups: slowly lower for 3–5 seconds, then reset at the top.
• Tempo sets: slow lowering, controlled pause, then explosive push.
• Partial-to-full reps: start with partial range and gradually increase depth.

Programming tips

• Start with quality over quantity: 3–5 sets of 5–12 controlled reps, 2–3 times per week.
• Use a simple progression: if you can do 3 sets of 10 reps with good form, increase difficulty (reduce incline or add tempo).
• Rest and recovery are part of the plan — muscles grow between sessions.

Common mistakes and how to fix them

• Hips sagging: engage the core and glutes; imagine a straight plank line.
• Flaring elbows: aim for elbows at ~45 degrees to protect shoulders.
• Too fast: slow, controlled reps build strength and reduce injury risk.

Pushups and the core: what to expect
Pushups are a compound movement that challenges the core isometrically. Don’t expect pushups alone to reveal abs; overall diet and targeted training matter — beware of fitness myths like those about spot reduction. For a deeper dive into abdominal training misconceptions, check out myths about six-pack and how they relate to functional strength.

Adding variety once you’re strong

• Diamond pushups for triceps emphasis.
• Decline pushups to overload the shoulders.
• Explosive/clap pushups for power.
• Weighted or tempo variations for further progression.

Sample 8-week mini-plan
Weeks 1–2: Wall/incline work, focusing on form (3x/week).
Weeks 3–4: Move to knee/negative pushups, add eccentric control.
Weeks 5–6: Full pushup attempts, 3 sets of 5–8 reps.
Weeks 7–8: Introduce variations (tempo, decline, plyo) and increase volume slowly.

Troubleshooting plateaus

• Deload for a week if progress stalls.
• Track rep quality, not just numbers.
• Add accessory work: plank holds, shoulder mobility, and triceps strengthening.

Motivation and mindset
Start where you are, not where you want to be. Small wins compound — celebrate the first full pushup, the first unbroken set, and the way you feel stronger and more capable.

Conclusion

If you’re ready to translate bodyweight progress into pulling strength and complementary skills, read the guide You CAN Do Pullups, My Friend! — Hybrid Calisthenics for practical, progressive advice that pairs well with your pushup journey.