(Re)Claim the perfect push up!

8 Jul

Push-ups are an incredible exercise. If you’re not already convinced, stick with me—I hope you will be by the end!

If the word “push-up” sounds like punishment (“drop and give me 50!”), you’re not alone. But I’d love to invite you to see them differently.

Done well, push-ups can be one of the most rewarding, empowering, and effective strength exercises— no matter your fitness level. I use them with nearly all my clients because they’re so versatile, functional, and confidence-boosting.

There’s a variation for everyone. And when you learn proper form and progress at your own pace, push-ups start to feel great—like your whole body is working together as a team.

More than anything, push-ups help you feel strong. And that’s a brilliant feeling.

Why push-ups are worth your time (and energy)

Push-ups aren’t just about your chest or arms. They call on your core, back, shoulders, glutes, and more. A well-performed push-up is a moving plank—a full-body movement that teaches control, tension, and power.

That’s one reason I love them (have I mentioned that yet?). They build functional, full-body strength that carries into everyday life. And for women especially—who tend to have less natural upper body strength—push-ups are a powerful way to improve posture, stability, coordination, body awareness.

And they come with a bonus: confidence. That sense of “I can do this hard thing” and “I can commit to getting better at a new and challenging skill”. And that spills over into other parts of life.

Beyond the “Standard Push-Up”

When most people picture a push-up, they think of the classic version: full plank, chest to floor. If you’re doing those already—amazing! There are endless ways to make them more challenging and interesting (that’s a post for another day).

But if you’re not there yet, that’s fine too. There are many variations that build strength just as effectively.

Start where you can: Push-up progressions that work

My preferred way to build up push-up strength is to keep the plank shape and raise the hands instead of dropping to the knees.

Here’s why: this allows you to train your whole body right from the start. It teaches alignment, tension, and core control in a way that carries directly into the full version.

Here’s how to work through the stages:

Wall push-ups (start here)
High incline push-ups (e.g. kitchen counter or sturdy table)
Low incline push-ups (e.g. coffee table, bench, step)
Ground push-ups (once your body’s ready for the full range)

Tip: Take your time between levels—don’t rush to get lower. Each level drop increases the challenge significantly.

Whether or not you make it all the way to the floor, you’ll build strength, awareness, and body trust along the way. That matters just as much as a final goal.

Form first: Cues to move well

Push-ups are all about quality, not quantity. Good form builds real strength and protects your joints.

Here are some general cues I use with my clients:

Body in a straight line from head to heels (no saggy hips or high bums)
Brace your core—this is a moving plank
Hands roughly shoulder-width, elbows pointing back at ~45° (think “arrow shape”)
Weight spread through the whole hand, not just wrists
Chin slightly tucked, neck in neutral
Inhale as you lower, exhale as you push up

Always make sure your hands are on a stable, non-slip surface.

And remember: It’s okay to scale back if you’re feeling tired, recovering from illness, or just having a low-energy day. Returning to a higher surface isn’t a step back—it’s a skill as you learn to work with your body.

Add impact—Jumping push-ups for strong bones

If you’re ready to level up, try a hands-raised jumping push-up—a small hop off a raised surface, with soft, controlled landings. This adds a little impact through the arms and upper body, which can help maintain bone density.

That’s especially important for women as we age, when risk of bone loss (e.g. osteopenia and osteoporosis) increases. Impact through the upper body is harder to come by—but this is a safe, scalable way to introduce it.

No need to go big—even a subtle lift from a sturdy table or counter makes a difference.

Try this: A simple push-up plan

Here’s a brief plan to improve your push ups. It’s designed to help you build confidence and strength in small, steady steps.

Aim for 3-5 short sessions per week
Just 5–10 minutes each. You can do them on their own or tag them onto a walk or workout.

Choose your starting variation
Pick a level that feels challenging but doable (e.g. wall, high incline, or low incline). You should be able to complete at least 6–8 reps with good form.

Do 3 sets of 8–15 reps
Rest 30–60 seconds between sets.
Add 1–2 reps per set each week
If you feel ready. If not—stay where you are. Repeating is still progress.
When you can do 15+ reps with good form, lower the surface
It might take a week—or several. There’s no rush. The lower surface increases the challenge.
Celebrate your consistency, not just the reps
Strength isn’t just what you lift—it’s the trust you build in yourself by practicing consistently.

What to do If you’ve tried before and felt stuck

Maybe you’ve tried push-ups before and felt frustrated. Maybe you plateaued, or just felt like they weren’t for you. That’s totally normal.

The issue could be:

Progressing too quickly (lowering the surface before you're ready)
Weakness elsewhere (shoulders, wrists, or core)
A form cue that needs refining
Or just... not enough consistency yet

If you’re still struggling, working with a coach can help spot what’s missing. I use lots of complementary exercises with clients to build strength in the areas that matter most—and to keep the process enjoyable.

Strength looks different on every body

Some people find push-ups easier. Others have to work longer and adapt more. And that’s okay.

There’s no one right way to be strong. And if push-ups truly don’t suit your body—because of injury, pain, or another reason—there are countless other ways to build functional strength. I love push-ups, but what I love more is helping women feel strong in whatever way works best for them.

Final thoughts: Feeling strong, one rep at a time

Push-ups can be challenging—but they can also be really empowering. They’re efficient, versatile, and easy to fit into everyday life, with so much ‘bang for their buck’. A few while the dinner’s cooking or the kettle’s boiling? Perfect.

So if you’ve been avoiding them, maybe it’s time to give push-ups another go—on your terms and at your pace.

💬 I’d love to hear from you:

Where are you at with push-ups right now?
And where would you like to be?

Want help getting stronger with push ups? Get in touch today. Helping women get their first push-up off the ground is one of my favourite things to do. It’s so rewarding—to achieve, and to witness!

Allison Suddaby