{"id":14456,"date":"2025-06-14T00:02:06","date_gmt":"2025-06-13T17:02:06","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14456"},"modified":"2025-06-14T00:02:06","modified_gmt":"2025-06-13T17:02:06","slug":"how-to-build-strength-one-rep-at-a-time","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14456","title":{"rendered":"How To Build Strength One Rep At A Time"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>Let\u2019s talk about the pushup \u2014 one of the simplest (but toughest!) bodyweight exercises out there. And lately, pushups have been having a\u00a0<em>moment<\/em>. <\/p>\n<p>When Dr. Vonda Wright appeared on a <a href=\"https:\/\/www.melrobbins.com\/episode\/episode-269\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"86472\">Mel Robbins podcast episode<\/a> and said women should be able to do 11 pushups on their toes, it set off a viral wave on social media. Suddenly, \u201c11 pushups\u201d became the new fitness challenge \u2014 with everyone testing their strength.<\/p>\n<p>But here\u2019s the truth: that number? It\u2019s just a number. What really matters is building\u00a0<em>your<\/em>\u00a0strength, in a way that works for your body and your journey.<\/p>\n<p>Pushups are a powerful, functional move that builds muscle in your chest, shoulders, arms, and core \u2014 no equipment needed. And the best part? You can do them anywhere \u2013 in your living room, at the park, or while traveling.<\/p>\n<p>But here\u2019s the deal: most of us don\u2019t start off being able to bang out perfect pushups on our toes. And that\u2019s not a failure! That\u2019s just\u00a0<em>normal<\/em>. Strength takes time to build, and the best way to get there is with smart, progressive training.<\/p>\n<p>Let\u2019s break it down with a few variations to help you work your way up to full pushups.<\/p>\n<div class=\"block-area block-area-table-of-contents\">\n<div class=\"wp-block-columns are-vertically-aligned-center has-quinary-background-color has-background is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-constrained wp-block-column-is-layout-constrained\" style=\"flex-basis:30%\">\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" data-pin-description=\"If you are like most people I train, you probably have no idea what the difference is between muscle strength and muscle endurance and quite frankly, you might not really care. However, the educator in me constantly talks about these two terms when leading workout sessions because you DO need to know the difference.\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-1024x1024.jpg\" alt=\"muscle strength vs muscle endurance woman squatting\" class=\"wp-image-42532\" style=\"aspect-ratio:3\/4;object-fit:cover\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-1024x1024.jpg 1024w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-300x300.jpg 300w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-150x150.jpg 150w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-768x768.jpg 768w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-500x500.jpg 500w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-400x400.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-96x96.jpg 96w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-378x378.jpg 378w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-276x276.jpg 276w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-600x600.jpg 600w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div>\n<h2 class=\"wp-block-heading\" id=\"h-progressing-to-pushups\">Progressing to Pushups<\/h2>\n<p>While you may be familiar with <a href=\"https:\/\/gethealthyu.com\/push-up\/\" data-lasso-id=\"86473\">standard pushups<\/a>, there are many variations that may help you get started, progress, or increase difficulty.<\/p>\n<p>Try doing sets of 2 or 3. Then move to 5-10 in a row.\u00a0 Take breaks if needed. Remember what I say, \u201cStrive for progress, not perfection.\u201d\u00a0<\/p>\n<p>Performing fewer pushups with correct form will be better over time than completing many with incorrect form. Also remember my saying, \u201cThere is no shame in the modify game\u201d. <\/p>\n<p>You are better off with a FULL range of motion and on your knees than a pushup on your toes where you barely bend your elbows. Half range of motion = half the results.\u00a0<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-start-here-pushup-variations-for-beginners-with-step-by-step-instructions\">Start Here: Pushup Variations for Beginners (With Step-By-Step Instructions)<\/h2>\n<p>Follow these steps to progress your push ups, starting from wherever you are now!<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-1-wall-pushups\">1. Wall Pushups<\/h3>\n<p>A great entry point if you\u2019re brand new to pushups or easing back in after injury.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"650\" height=\"650\" data-pin-description=\"Ready to build real upper body strength, no matter where you're starting from? Try these pushup variations that will help you progress with confidence\u2014because every strong pushup begins with smart training.\" data-pin-title=\"Pushups For Beginners: How To Build Strength One Rep At A Time\" alt=\"woman demonstrating wall push up modification exercise\" class=\"wp-image-47242\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/wall-push-ups.jpg 650w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/wall-push-ups-300x300.jpg 300w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/wall-push-ups-150x150.jpg 150w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/wall-push-ups-500x500.jpg 500w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/wall-push-ups-400x400.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/wall-push-ups-96x96.jpg 96w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/wall-push-ups-378x378.jpg 378w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/wall-push-ups-276x276.jpg 276w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/wall-push-ups-600x600.jpg 600w\" data-lazy-sizes=\"(max-width: 650px) 100vw, 650px\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/wall-push-ups.jpg\"\/><img loading=\"lazy\" decoding=\"async\" width=\"650\" height=\"650\" data-pin-description=\"Ready to build real upper body strength, no matter where you're starting from? Try these pushup variations that will help you progress with confidence\u2014because every strong pushup begins with smart training.\" data-pin-title=\"Pushups For Beginners: How To Build Strength One Rep At A Time\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/wall-push-ups.jpg\" alt=\"woman demonstrating wall push up modification exercise\" class=\"wp-image-47242\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/wall-push-ups.jpg 650w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/wall-push-ups-300x300.jpg 300w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/wall-push-ups-150x150.jpg 150w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/wall-push-ups-500x500.jpg 500w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/wall-push-ups-400x400.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/wall-push-ups-96x96.jpg 96w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/wall-push-ups-378x378.jpg 378w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/wall-push-ups-276x276.jpg 276w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/wall-push-ups-600x600.jpg 600w\" sizes=\"auto, (max-width: 650px) 100vw, 650px\"\/><\/figure>\n<p><strong>How to do wall push ups:<\/strong><\/p>\n<ol class=\"wp-block-list\">\n<li>Stand an arm\u2019s length from a wall, feet hip-width apart.<\/li>\n<li>Place your hands on the wall at shoulder height, slightly wider than your shoulders.<\/li>\n<li>Engage your core and keep your body in a straight line from head to heels.<\/li>\n<li>Slowly bend your elbows and bring your chest toward the wall, keeping your heels flat on the ground.<\/li>\n<li>Exhale and push back to your starting position.<\/li>\n<\/ol>\n<p><strong>Tip:<\/strong>\u00a0Don\u2019t arch your back. Stay controlled and tight through the core.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-2-incline-pushups\">2. Incline Pushups<\/h3>\n<p>A great middle-ground move that builds strength while reducing the intensity.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"650\" height=\"650\" data-pin-description=\"Ready to build real upper body strength, no matter where you're starting from? Try these pushup variations that will help you progress with confidence\u2014because every strong pushup begins with smart training.\" data-pin-title=\"Pushups For Beginners: How To Build Strength One Rep At A Time\" alt=\"woman demonstrating incline push up variation\" class=\"wp-image-47243\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/incline-push-ups.jpg 650w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/incline-push-ups-300x300.jpg 300w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/incline-push-ups-150x150.jpg 150w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/incline-push-ups-500x500.jpg 500w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/incline-push-ups-400x400.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/incline-push-ups-96x96.jpg 96w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/incline-push-ups-378x378.jpg 378w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/incline-push-ups-276x276.jpg 276w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/incline-push-ups-600x600.jpg 600w\" data-lazy-sizes=\"(max-width: 650px) 100vw, 650px\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/incline-push-ups.jpg\"\/><img loading=\"lazy\" decoding=\"async\" width=\"650\" height=\"650\" data-pin-description=\"Ready to build real upper body strength, no matter where you're starting from? Try these pushup variations that will help you progress with confidence\u2014because every strong pushup begins with smart training.\" data-pin-title=\"Pushups For Beginners: How To Build Strength One Rep At A Time\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/incline-push-ups.jpg\" alt=\"woman demonstrating incline push up variation\" class=\"wp-image-47243\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/incline-push-ups.jpg 650w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/incline-push-ups-300x300.jpg 300w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/incline-push-ups-150x150.jpg 150w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/incline-push-ups-500x500.jpg 500w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/incline-push-ups-400x400.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/incline-push-ups-96x96.jpg 96w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/incline-push-ups-378x378.jpg 378w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/incline-push-ups-276x276.jpg 276w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/incline-push-ups-600x600.jpg 600w\" sizes=\"auto, (max-width: 650px) 100vw, 650px\"\/><\/figure>\n<p><strong>How to do incline push ups:<\/strong><\/p>\n<ol class=\"wp-block-list\">\n<li>Place your hands on a sturdy surface like a bench, table, or counter -shoulder-width apart.<\/li>\n<li>Walk your feet back until your body forms a straight line from shoulders to heels.<\/li>\n<li>Inhale as you bend your elbows to lower your chest toward the edge.<\/li>\n<li>Exhale and push through your palms to return to the starting position. Keep your core tight and avoid letting your hips sag or pike.<\/li>\n<\/ol>\n<p><strong>Tip:<\/strong> Start at a higher incline and as you progress, lower the surface you use to get stronger.\u00a0<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-3-kneeling-pushups\">3. Kneeling Pushups<\/h3>\n<p>This is where real progress happens. Focus on control, not speed.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"650\" height=\"650\" data-pin-description=\"Ready to build real upper body strength, no matter where you're starting from? Try these pushup variations that will help you progress with confidence\u2014because every strong pushup begins with smart training.\" data-pin-title=\"Pushups For Beginners: How To Build Strength One Rep At A Time\" alt=\"woman showing push up variation on knees exercise\" class=\"wp-image-47244\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/kneeling-push-ups.jpg 650w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/kneeling-push-ups-300x300.jpg 300w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/kneeling-push-ups-150x150.jpg 150w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/kneeling-push-ups-500x500.jpg 500w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/kneeling-push-ups-400x400.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/kneeling-push-ups-96x96.jpg 96w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/kneeling-push-ups-378x378.jpg 378w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/kneeling-push-ups-276x276.jpg 276w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/kneeling-push-ups-600x600.jpg 600w\" data-lazy-sizes=\"(max-width: 650px) 100vw, 650px\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/kneeling-push-ups.jpg\"\/><img loading=\"lazy\" decoding=\"async\" width=\"650\" height=\"650\" data-pin-description=\"Ready to build real upper body strength, no matter where you're starting from? Try these pushup variations that will help you progress with confidence\u2014because every strong pushup begins with smart training.\" data-pin-title=\"Pushups For Beginners: How To Build Strength One Rep At A Time\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/kneeling-push-ups.jpg\" alt=\"woman showing push up variation on knees exercise\" class=\"wp-image-47244\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/kneeling-push-ups.jpg 650w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/kneeling-push-ups-300x300.jpg 300w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/kneeling-push-ups-150x150.jpg 150w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/kneeling-push-ups-500x500.jpg 500w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/kneeling-push-ups-400x400.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/kneeling-push-ups-96x96.jpg 96w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/kneeling-push-ups-378x378.jpg 378w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/kneeling-push-ups-276x276.jpg 276w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/kneeling-push-ups-600x600.jpg 600w\" sizes=\"auto, (max-width: 650px) 100vw, 650px\"\/><\/figure>\n<p><strong>How to do kneeling push ups:<\/strong><\/p>\n<ol class=\"wp-block-list\">\n<li>Start on all fours, then walk your knees back a few inches so they\u2019re behind your hips.<\/li>\n<li>Place your hands just outside your shoulders, keeping your elbows slightly tucked.<\/li>\n<li>Engage your core and squeeze your glutes to keep your body aligned.<\/li>\n<li>Lower your chest to the floor, aiming for your elbows to form a 45-degree angle (or keep them tight to your ribs for a tricep focus).<\/li>\n<li>Exhale as you push back up.<\/li>\n<\/ol>\n<p><strong>Tip:<\/strong>\u00a0Keep your movement smooth and steady. Your chest \u2013 not your chin or hips, should be leading the way down.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-5-standard-pushups-toes\">5. Standard Pushups (Toes!)<\/h3>\n<p>Once you\u2019ve built strength and confidence, try the full version. It\u2019s okay to start with just a few reps.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"650\" height=\"650\" data-pin-description=\"Ready to build real upper body strength, no matter where you're starting from? Try these pushup variations that will help you progress with confidence\u2014because every strong pushup begins with smart training.\" data-pin-title=\"Pushups For Beginners: How To Build Strength One Rep At A Time\" alt=\"woman showing standard push up on workout mat indoors\" class=\"wp-image-47245\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/standard-push-ups.jpg 650w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/standard-push-ups-300x300.jpg 300w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/standard-push-ups-150x150.jpg 150w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/standard-push-ups-500x500.jpg 500w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/standard-push-ups-400x400.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/standard-push-ups-96x96.jpg 96w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/standard-push-ups-378x378.jpg 378w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/standard-push-ups-276x276.jpg 276w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/standard-push-ups-600x600.jpg 600w\" data-lazy-sizes=\"(max-width: 650px) 100vw, 650px\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/standard-push-ups.jpg\"\/><img loading=\"lazy\" decoding=\"async\" width=\"650\" height=\"650\" data-pin-description=\"Ready to build real upper body strength, no matter where you're starting from? Try these pushup variations that will help you progress with confidence\u2014because every strong pushup begins with smart training.\" data-pin-title=\"Pushups For Beginners: How To Build Strength One Rep At A Time\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/standard-push-ups.jpg\" alt=\"woman showing standard push up on workout mat indoors\" class=\"wp-image-47245\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/standard-push-ups.jpg 650w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/standard-push-ups-300x300.jpg 300w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/standard-push-ups-150x150.jpg 150w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/standard-push-ups-500x500.jpg 500w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/standard-push-ups-400x400.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/standard-push-ups-96x96.jpg 96w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/standard-push-ups-378x378.jpg 378w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/standard-push-ups-276x276.jpg 276w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2022\/10\/standard-push-ups-600x600.jpg 600w\" sizes=\"auto, (max-width: 650px) 100vw, 650px\"\/><\/figure>\n<p><strong>How to do standard push ups:<\/strong><\/p>\n<ol class=\"wp-block-list\">\n<li>Begin in a high plank: hands under shoulders, legs extended, feet hip-width apart.<\/li>\n<li>Engage your core, squeeze your legs, and maintain a straight line from head to heels.<\/li>\n<li>Inhale as you bend your elbows -either at a 45-degree angle or keep them close to your ribcage and lower your chest toward the floor. (I\u2019m a fan of the tricep pushups lie I explain below.)<\/li>\n<li>Pause briefly at the bottom, then exhale and push back up.<\/li>\n<\/ol>\n<p><strong>Tip:<\/strong>\u00a0Don\u2019t rush! Fewer reps with full range and great form are better than fast, sloppy pushups.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-tips-for-better-pushups\">Tips For Better Pushups<\/h2>\n<p>Good form matters more than quantity. Start strong with these tips:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Keep your wrists stacked<\/strong>\u00a0directly under your shoulders.<\/li>\n<li><strong>Place your hands on dumbbells<\/strong>\u00a0if you feel wrist discomfort, this keeps the wrists in a more neutral position and can help relieve pressure.<\/li>\n<li><strong>Use a mat<\/strong>\u00a0for knee support or a towel for extra comfort.<\/li>\n<li><strong>Look down<\/strong>, not ahead. Keep your neck in a neutral position.<\/li>\n<li><strong>Engage your core<\/strong>\u00a0to protect your spine.<\/li>\n<li><strong>Breathe with control<\/strong>\u00a0-inhale on the way down, exhale as you push up.<\/li>\n<li><strong>Focus on full range of motion.<\/strong>\u00a0You need to stretch a muscle to strengthen it. Going low (with good form!) is key for building strength and seeing results.<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\" id=\"h-elbow-positioning-narrow-vs-45-degrees\">Elbow Positioning: Narrow vs. 45 Degrees<\/h3>\n<p>Let\u2019s talk about your elbow angle because yes, it matters.<\/p>\n<p>You might wonder how elbow positioning can affect difficulty or joint stress. Here\u2019s the scoop:<\/p>\n<p>I\u2019m a big fan of keeping your elbows tucked in close to your rib cage -think \u201cnarrow pushup\u201d or \u201ctricep pushup.\u201d This style engages the triceps more, targets the chest in a slightly different way, and most importantly, puts\u00a0<em>less stress on your shoulders<\/em>.<\/p>\n<p>In fact, I teach nearly all my clients this variation. It\u2019s a win-win for:<\/p>\n<ul class=\"wp-block-list\">\n<li>Stronger arms<\/li>\n<li>Defined triceps<\/li>\n<li>Happier shoulders<\/li>\n<\/ul>\n<p>Try to think about brushing your upper arms along your sides as you lower down \u2013 it may feel harder, but it\u2019s worth it for the strength and <a href=\"https:\/\/gethealthyu.com\/prevent-joint-pain-during-exercise\/\" data-lasso-id=\"86474\">joint protection<\/a> you\u2019ll gain.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-mindset-shift-pushups-are-progress\">Mindset Shift: Pushups Are Progress<\/h2>\n<p>Pushups are a skill, not a pass\/fail test. Even if you\u2019re starting at wall pushups, you\u2019re still\u00a0doing the work\u00a0 and that\u2019s what matters most. Every version is strengthening your body and building the foundation for what\u2019s next.<\/p>\n<p>And remember \u2013 strength training (including bodyweight moves like pushups) is especially important for women as we age. Muscle is the magic for metabolism, bone density, hormone balance, and functional independence. Explore my favorite <a href=\"https:\/\/gethealthyu.com\/strength-training-moves-for-women-over-50\/\" data-lasso-id=\"86475\">strength training moves for women over 50<\/a> to get started!<\/p>\n<p>So if pushups feel tough today? That\u2019s a good sign. It means you\u2019re challenging your body and growing stronger. Stick with it. You\u2019ll be surprised what your body can do with consistency! And you\u2019ll feel PROUD!<\/p>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/gethealthyu.com\/how-to-do-more-push-ups\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Let\u2019s talk about the pushup \u2014 one of the simplest (but toughest!) bodyweight exercises out there. And lately, pushups have been having a\u00a0moment. When Dr. Vonda Wright appeared on a Mel Robbins podcast episode and said women should be able to do 11 pushups on their toes, it set off a viral wave on social &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14456","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14456","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=14456"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14456\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14456"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14456"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14456"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}