Push-Ups Feel Like Torture? Here’s the Shortcut You’ll Wish You Knew Sooner

Push-ups are often seen as the ultimate fitness move: simple, effective, and great for building strength. Yet, for many people, they feel downright impossible. Maybe your arms start shaking before you even hit the floor, or perhaps your form collapses halfway through. If this sounds like you, don’t worry—you’re not alone. The good news? There’s a simple shortcut that can transform push-ups from torture to triumph.

In this article, we’ll explore why push-ups can be so challenging, break down the mechanics of the move, and reveal an expert-approved trick to make them easier. By the end, you’ll feel empowered to take on push-ups like a pro.

Why Are Push-Ups So Hard?

Focused individuals engaged in an intense workout session (push-ups) inside a rustic gym in Mexico City.

At first glance, push-ups seem straightforward: lower yourself to the ground and push yourself back up. But in reality, push-ups are a compound movement that requires strength, stability, and coordination across multiple muscle groups. Here are a few reasons why they might feel so difficult:

1. Lack of Upper Body Strength

Push-ups rely heavily on your chest (pectorals), shoulders (deltoids), and triceps. If these muscles are underdeveloped, even one push-up can feel impossible.

2. Core Stability

Your core does more than just keep you upright—it stabilizes your entire body during a push-up. Weak core muscles can cause your hips to sag or your back to arch, making the exercise harder and less effective.

3. Poor Form

Improper alignment can make push-ups more challenging. Common mistakes include flared elbows, a dropped head, or uneven weight distribution.

4. Body Weight Proportion

If you’re carrying more weight or have a higher body-fat percentage, push-ups may require more effort to perform.

The Shortcut: Start with Inclined Push-Ups

The secret to mastering push-ups lies in making them easier first. Enter the inclined push-up—a modified version that reduces the resistance by changing the angle of your body. Instead of starting flat on the floor, place your hands on an elevated surface like a countertop, bench, or sturdy table.

Why Inclined Push-Ups Work:

Reduced Resistance: Elevating your upper body takes some of the weight off your arms and chest.
Improved Form: It’s easier to maintain proper alignment when you’re not fighting gravity head-on.
Builds Confidence: As you gain strength, you’ll feel more capable of progressing to standard push-ups.

Step-by-Step: How to Perform an Inclined Push-Up

Find a Stable Surface
Choose an elevated surface that won’t move or slide. A sturdy countertop or gym bench works perfectly.
Set Your Hands
Place your hands slightly wider than shoulder-width apart on the surface. Keep your fingers pointing forward.
Align Your Body
Step back until your body forms a straight line from your head to your heels. Engage your core to prevent your hips from sagging.
Lower Yourself
Bend your elbows to lower your chest toward the surface, keeping your elbows at a 45-degree angle.
Push Back Up
Press through your palms to return to the starting position.
Repeat
Aim for 8-12 repetitions, depending on your current strength level.

Progression Plan: From Inclined to Standard Push-Ups

Mastering push-ups is all about progression. Here’s a simple plan to build strength over time:

Week 1-2: Inclined Push-Ups

Start with a high incline (e.g., countertop). Perform 3 sets of 8-12 reps.

Week 3-4: Lower the Incline

Switch to a lower surface, like a sturdy chair or a low bench. Perform 3 sets of 8-12 reps.

Week 5-6: Knee Push-Ups

Move to the floor but keep your knees on the ground. Maintain a straight line from your head to your knees. Perform 3 sets of 8-12 reps.

Week 7-8: Standard Push-Ups

Transition to full push-ups on the floor. Start with fewer reps if needed, focusing on form over quantity.

Tips to Make Push-Ups Even Easier

Focus on Form
Quality beats quantity every time. Keep your core tight, your back straight, and your elbows slightly tucked.
Use Resistance Bands
Place a resistance band around your shoulders and anchor it to your hands on the floor. This reduces the weight you’re pushing and helps you practice proper form.
Try Negative Push-Ups
Lower yourself slowly to the ground, focusing on control, then reset to the starting position. This builds strength in the lowering phase of the movement.
Strengthen Supporting Muscles
Add exercises like planks, tricep dips, and dumbbell chest presses to your routine. These will enhance your overall push-up performance.

Common Mistakes to Avoid

Rushing Through Reps: Speed sacrifices form and reduces effectiveness.
Letting Hips Sag: Engage your core to maintain a straight line.
Flared Elbows: Keep your elbows at a 45-degree angle to protect your shoulders.
Holding Your Breath: Breathe steadily throughout the movement to supply your muscles with oxygen.

Benefits of Conquering Push-Ups

Why go through the trouble of mastering push-ups? Here are a few reasons:

Improved Strength: Push-ups target multiple muscle groups, building functional strength.
Better Posture: Strengthening your chest and core can improve your overall posture.
Increased Confidence: Crushing push-ups is a huge confidence boost, both physically and mentally.
Convenience: Push-ups require zero equipment and can be done anywhere.

Final Thoughts

Push-ups may feel impossible now, but with the right approach, they can become a cornerstone of your fitness routine. The inclined push-up is your gateway to success, helping you build strength, confidence, and proper form.