REALITY CHECK: Most Guys Can’t Do A Proper Push-Up. No Worries – We’ve Got You Covered


Kieran Legg |

You’re probably terrible at push-ups. Don’t take offence most people are. A few pointers: your hands should align with your shoulders, your elbows must brush your sides (no flaring) and if your hips sag, the set is over. Combining different variations creates an efficient workout you can do anywhere. Start at the bottom-left of the pyramid and work your way up, then down, performing the reps indicated. Complete the workout twice and enjoy your triangular physique.

push-up-pyramid

1. SINGLE LEG

10 Reps

Done right, push-ups build the kind of body that keeps gymnasts in shape. Start by testing your balance. Raise one leg (A), then perform your pushup (B). You’ll need good core stability. Switch legs for the second set of 10.

2. DIVE BOMB

9 Reps

For this variation, start with your hips up (A). Then pull your body forward, lower your hips, bend your elbows
and straighten your arms in a swooping motion (B). Keep your shoulders retracted to activate your back and chest.

3. KNEE TO CHEST

8 Reps

One for thesix-pack. As you press up, bring a knee toward your chest (A). Alternate knees with each rep to work the obliques on each side of your body (B). If you can feel muscles you didn’t even know you had burning, it’s working.

4. CLAPPING

7 Reps

You’ve likely tried this one before, but form is no less important here. Do a push-up (A), but launch up with enough force to launch off the floor and clap in mid-air (B). Keep rigid with your core tensed as you land, and lower again.

5. KNEE TO ELBOW

6 Reps

This is the knee-to-chest’s angry cousin. Do a push-up (A), but touch your knee to your elbow at the bottom (B). Aim to look like Spider-Man on the floor and you’ll match his agility soon enough.Alternate sides each rep.