Hey there! Have you ever scrolled through social media and seen someone bust out a set of push-ups like it’s nothing, and thought to yourself, “Sana all!” I get it. The push-up is one of those classic exercises that looks so simple, yet feels impossibly hard when you’re just starting. Maybe you’ve tried and your arms felt like noodles, or you just didn’t know where to begin. Kaya yaaan, because I’m here to tell you that the journey to your first, tenth, or even 100th push-up is totally achievable. You don’t need a fancy gym or expensive equipment. All you need is a little space, a solid plan, and the right mindset!
As a certified coach, I’ve worked with so many amazing individuals who started right where you are: feeling a bit intimidated and unsure. My goal is to break it all down for you, making it the perfect workout for beginners at home in the Philippines. We’ll go from “I can’t” to “I can” together, one step at a time. Kaya mo ‘yan!
So, Why Bother with Push-ups Anyway?
You might be wondering, “Coach Jeff, with all the exercises out there, why focus on push-ups?” Great question! The answer is simple: push-ups are a powerhouse of an exercise. They are a compound movement, which means they work multiple muscle groups at once. We’re talking about your chest, shoulders, triceps, and even your core! It’s like getting a full upper-body workout in a single move.
Here’s what I love about them:
- They build functional strength: This is the kind of strength you use in everyday life, like pushing open a heavy door or lifting your sako ng bigas.
- You can do them anywhere: In your living room, in a hotel room, at the beach—no excuses! This makes them perfect for a home workout routine.
- They are incredibly versatile: As you’ll see, we can modify them to match your current fitness level, making them accessible to absolute beginners and challenging for advanced athletes.
Your Step-by-Step Game Plan to Conquer Push-ups
Alright, let’s get down to business. The secret to achieving your push-up goal isn’t about struggling through sloppy reps. It’s about building a solid foundation and progressing intelligently. We’ll do this unti-unti (little by little).
Step 1: Find Your Starting Line
First things first, we need to see where you are right now. Don’t be scared! This is a no-judgment test. Try to do a full push-up on the floor. If you can do one with good form, great! If not, that’s perfectly fine too. This is just our starting point. Knowing your baseline is the first step to creating a plan that works for you.
Step 2: Master the Form (This is NON-NEGOTIABLE!)
Before you even think about numbers, we have to talk about form. Doing a push-up incorrectly won’t just slow your progress; it can lead to injuries, especially in your shoulders and lower back. Let’s avoid that!
Here’s the checklist for a perfect push-up:
- Body in a Straight Line: Imagine a straight line from your head to your heels. Your hips shouldn’t sag down or pike up towards the ceiling. Engaging your core (like you’re bracing for a punch in the tummy) will help with this.
- Hand Placement: Place your hands slightly wider than your shoulders.
- Elbow Position: This is a big one! Don’t let your elbows flare out to the sides like a “T.” Instead, tuck them back slightly, forming an arrow shape with your body. This protects your shoulder joints.
- Full Range of Motion: Lower your body until your chest is just a few inches from the floor, and then push all the way back up until your arms are fully extended.
Step 3: The Progressive Overload Plan
This is where the magic happens! If you can’t do a full push-up yet, we’ll start with easier variations and build up your strength. Find the variation that you can do for 8-12 reps with good form, and start there.
Phase 1: Wall Push-ups
Stand facing a wall, about arm’s length away. Place your hands on the wall and perform the push-up motion. The more upright you are, the easier it is. To make it harder, simply walk your feet further back.
Phase 2: Incline Push-ups
Once wall push-ups feel easy, move to an incline. You can use a kitchen counter, a sturdy table, or a chair. The higher the surface, the easier the exercise. As you get stronger, you can use lower surfaces to increase the challenge.
Phase 3: Knee Push-ups
Now we’re moving to the floor! Perform a push-up with your knees on the ground. Remember to keep that straight line from your head to your knees. Don’t let your hips sag!
Phase 4: Full Push-ups!
Once you can comfortably do 12-15 knee push-ups with perfect form, you’re ready to try the real deal! You might only be able to do one or two at first, and that is a HUGE win! Celebrate it!
Are Your Home Workouts Not Working?
Sometimes, even with a plan, it can feel like you’re stuck. You might be putting in the effort but not seeing the results you want. Often, it comes down to a few common mistakes that are easy to fix once you know what to look for. If you feel like your progress has stalled, it might be worth checking out my other article on 3 reasons your home workout isn’t working to help you get back on track.
Don’t Forget to Fuel Your Progress!
Building strength isn’t just about the workout itself; it’s also about recovery. Make sure you’re eating enough protein to help your muscles repair and grow stronger. According to research, consuming adequate protein is crucial for muscle protein synthesis, the process that builds muscle. You can read more about the science behind it in this in-depth review from the Journal of the International Society of Sports Nutrition. And please, get enough sleep! That’s when your body does most of its repair work.
You’ve Got This!
The road to 100 push-ups is a marathon, not a sprint. It’s a journey of consistent effort and small, daily wins. Don’t get discouraged if you have an off day. Just stick to the plan, focus on your form, and be patient with your body. I promise you, the feeling of getting stronger each week is one of the most rewarding parts of fitness.
Remember, every expert was once a beginner. You are fully capable of reaching this goal. If you’re looking for a more personalized plan to help you get there even faster, I’m here to help.
Ready to build a stronger you? If you feel you need more guidance, I can create a customized plan tailored just for you. Join my online coaching program today and let’s start your journey together. Lezzgo!
