Follow this four-step strategy from the training expert to accomplish your first push-up successfully
Sherri McMillan, a renowned fitness expert and the owner of Northwest Personal Training in Vancouver, Washington, has devised a step-by-step plan to help beginners progress from wall push-ups to standard push-ups. McMillan, who holds a bachelor's degree in Exercise Physiology from the University of Windsor and a master's degree in Exercise Physiology from the University of British Columbia, is accredited via the Health & Fitness Association.
For those finding standard push-ups challenging due to lack of core strength and pressing power, the journey begins with Wall Push-Ups. Stand about arm’s length from a wall, place your hands on the wall at shoulder height and slightly wider than shoulder-width. Perform slow, controlled push-ups against the wall, focusing on form and full range of motion.
Once you've mastered wall push-ups, the next step is to move to an Incline Push-Up. This involves placing your hands just wider than shoulder-width apart on the edge of a bench or couch, and lowering your chest to your hands before pushing back to the start.
Knee Push-Ups come next, where the chest is slowly lowered to the floor by bending the elbows and then pushed away to return to the starting position. This exercise is less challenging than a standard push-up but more challenging than an incline push-up.
As you progress, consider Negative (Eccentric) Push-Ups. Practice lowering your body slowly from a full push-up starting position to the ground with control, then use knees to push back up. This builds strength without the full concentric effort.
Finally, when the previous steps feel comfortable and you can perform them with good form and control, attempt Standard Push-Ups on toes, keeping your body in a straight line and lowering your chest to the floor before pushing back up.
This gradual progression enables building the necessary upper body and core strength to perform standard push-ups safely and effectively. Consistency and increasing volume over time support progress.
Northwest Personal Training emphasizes consistency and measurable growth, recommending tracking reps and gradually increasing push-up volume to build endurance and strength. If you're looking for a more tailored plan specific to Northwest Personal Training, contacting them directly or following their social media content for updates could provide step-specific guidance.
Across a career spanning more than 35 years, McMillan has received numerous industry awards, including the 2010 CanFitPro International Fitness Presenter of the Year and the 1998 IDEA Personal Trainer of the Year. For more insights from McMillan, check out her books, fitness columns, and presentations.
- Sherri McMillan, a fitness expert known for her workouts at Northwest Personal Training, suggests that wall push-ups can be a starting point for beginners who find standard push-ups challenging due to a lack of core strength and pressing power, as they help build strength and form.
- To continue progression, McMillan recommends moving on to an incline push-up, which involves placing hands on the edge of a bench or couch and lowering the chest to the hands before pushing back to the start, as this exercise is more challenging than wall push-ups but less demanding than a standard push-up.
- McMillan's fitness-and-exercise workouts also include knee push-ups, where the chest is lowered to the floor and then pushed away to return to the starting position, as this exercise is less challenging than a standard push-up but more challenging than an incline push-up, while still promoting growth in strength and endurance.
