If You Struggle Doing Any Push-ups, Here's a Workout Plan for You

Beginners to fitness often have an issue with upper-body strength and cannot do a single push-up. Here is a question from a woman who uses fitness as stress relief from her job as an emergency room nurse:

Stew, I have been progressing nicely with my cardio and it has helped me tremendously for being more resilient in the ER, but I need to work on my upper-body strength now. I am not overweight, but lack the ability to do a single push-up. Where do I start? Thanks in advance.

Starting at zero is where most people start with push-ups, so don’t let the inability to do a push-up stress you out. Focus on two things: Core strength (planks, lower back, abs) and upper-body strength -- specifically the three major muscle groups of the push-up (pectoralis major and minor, deltoids, triceps).

First let's mimic the exercise you want to do, then burn out all the auxiliary muscles.

Repeat 10 times.

• Jumping jacks 10 (full-body movements, working full body, lungs)
• Knee push-ups 5-10 (use the knee version, which is about 50% less body weight than regular push-ups. Works your chest, shoulders and triceps.)
  • Always start each set testing if you can do a regular push-up, then resort to knee push-ups.

Lightweight Shoulders: Works rotator-cuff muscles to build stronger shoulder stability when in the push-up position.

Repeat three times.

• Bench press 10-15 (light weight, more reps if you desire, working chest, shoulders and triceps)
• Rest with plank pose for one minute (works core: abs, lower back; keep back straight during push-up movement)
• Dumbbell military press 10-15 (light weight, working shoulders and triceps)
• Rest with reverse push-ups 20-30 (no weight; works upper back and rear deltoids)
• Bench dips 15-20 (no weight; works shoulder, triceps)
• Rest with crunches or ab workout of choice (40-50 reps or one minute)
  • You also can use the TRX chest press for bench press. Use dumbbells for military press (heavier than lightweight shoulders, though -- 10-15 pounds)

Lightweight Shoulders: Works rotator-cuff muscles to build stronger shoulder stability when in the push-up position.

Do this upper-body push workout three days a week (every other day) and see how your pushing skills improve. Do not forget your other workouts that include the pulling muscles, legs and cardio during the week as well. This is just a supplemental workout until you master your first 5-10 push-ups.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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