We’ve all seen the red faced men at the gym pounding out rep upon rep, set upon set of push ups. We’ve all been amazed as they forge on, as seemingly endless amounts of repetitions later, they’re still going strong. How did they get that strong?

That’s an easy question to answer. By doing them. They didn’t drop to the ground and pound out 10 sets of 50 reps the first time they tried push ups! They probably started with something a little more reasonable like 1 set of 15. Just like with everything else in life, push ups become easier the more you do them. Don’t believe me? Try it out! Challenge yourself to do at least one set every other day, making sure that each time you do them, you do one more than the time before. When you’ve reached 15 in a row, start adding your additional reps in the form of another set.   You’ll be surprised how strong you become, and how fast it happens!

Push Ups

  • Lying  on the floor, or a mat, position your hands slightly wider than your shoulders. It is important to keep your hands from going too wide, as to protect the shoulder joint.
  • Raise up onto your toes so you are balanced on your hands and toes (you can start on your knees if you need to and then work up to your toes as you get stronger).
  • Keep your body in a straight line from head to toe without allowing your back to sag or your hips to rise up too high.
  • Your feet can be close together or a bit wider depending upon what is most comfortable for you.
  • Before you begin any movement, tighten your core by “sucking it in” (think about pulling your belly button toward your spine).
  • Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle (most people don’t come all the way down to 90 degrees…make sure that you are not one of them. It is important to work the entire length of the muscle by using a full range of motion).
  • Exhale as you begin pushing back up to the start position (breathing is key. Make sure not to hold your breath).
  • At the top of the motion, make sure not to lock your elbows, but to keep them slightly bent.
  • Repeat as many times as you can. Gradually increase your reps, and then sets as well.


Before you know it, you’ll be doing 3 sets of fifteen, and you can wow your spouse, your kids, your friends…whoever you choose!

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