Inadequacy with push-ups? A fitness trainer recommends this alternative exercise instead

Push-ups are a classic exercise that effectively target the chest, shoulders, triceps, and core. However, there are various types of push-ups that offer unique benefits for building upper-body strength. In this article, we will explore elevated push-ups, negative push-ups, and regular push-ups, and learn how to perform them correctly.

Elevated Push-ups

Elevated push-ups are an excellent progression from regular push-ups, especially for those looking to challenge themselves further. By performing push-ups on an elevated surface, such as a bench, a box, a sofa, or a squat rack, you can adjust the height to suit your fitness level.

Personal trainer Kayne Goldfinch recommends using a squat rack and a barbell to adjust the height of the push-up. To do this, you can move the J-hooks on a squat rack to adjust the height for elevated push-ups. This simple technique provides a measurable target and shows visible progress as your strength improves.

Negative Push-ups

Negative push-ups are another effective exercise for building upper-body strength. Unlike regular push-ups, where you lower your body and then push back up, negative push-ups focus on the lowering phase.

To perform a negative push-up, set your hands underneath or slightly outside your shoulders, have your hips slightly below your shoulders, squeeze your glutes and stomach muscles, and lower your body slowly towards the ground with your elbows tucked into your body. Think about going down chest first.

Negative push-ups build strength in a wide range of motion and engage the muscles used during push-ups. They are particularly useful for those looking to progress from regular push-ups and improve their upper-body strength.

Regular Push-ups

Regular push-ups are the classic exercise, and they remain an effective way to build upper-body strength. They engage more muscle groups compared to knee push-ups, which reduce body weight and focus on endurance and form.

The Importance of Upper-Body Strength

A lack of strength in any of these muscles can make it difficult to perform a push-up correctly. Therefore, incorporating different types of push-ups into your workout routine can help ensure you are building a well-rounded upper body.

Personal trainer Kayne Goldfinch recommends negative push-ups as a progression to help improve upper-body strength. He also demonstrates negative push-ups in an Instagram Reel, providing a visual guide for those looking to perfect their form.

Doing elevated push-ups using a squat rack or other elevated surfaces, or using household items like a bench or a box, can also help build upper-body strength.

In conclusion, push-ups are a versatile exercise that can be adapted to suit different fitness levels and goals. Whether you're a beginner or an experienced fitness enthusiast, incorporating elevated push-ups, negative push-ups, and regular push-ups into your routine can help you build a strong and functional upper body.

Inadequacy with push-ups? A fitness trainer recommends this alternative exercise instead