Push-up Q&A

Question: I am trying to get better upper-body strength. I’ve started doing push-ups but am not strong enough to get my chest down to the ground and push back up. So am I better off doing 15 pushups that only go down about six inches and back up, or 3 to 5 push ups that go all the way down to the ground and back up, or does it matter? BTW I am doing them from my knees not my feet.

Answer: I would mix it up. One day I would execute them by going halfway down; then, I would come back a few days later and execute them by going all the way down. The important thing is that I progressively overload my system so that I'm increasing my strength. What do I mean by progressive overload? I mean that I accumulate more and more volume so that my body builds adequate strength to progress in my performance of the push-up.

What would a hypothetical three-week period look like, according to progressive overload?

Week 1, Day 1: 3 Sets x 15 (because you said you can do 15) push-ups halfway down
Week 1, Day 4: 4 Sets x 3-5 (because you said you can do 3-5) push-ups all the way down
Week 1, Day 7: 3 Sets x 15 push-ups halfway down, then execute a 4th set, performing as many as possible
Week 2, Day 3: 4 Sets x 3-5 push-ups all the way down, then execute a 5th set, performing as many as possible
Week 2, Day 6: 4 Sets x 15 push-ups halfway down
Week 3, Day 2: 5 Sets x 4 or 5 push-ups all the way down
Week 3, Day 5: 4 Sets x 15 push-ups halfway down, then execute a 5th set, performing as many as possible

A variable worth consideration: Rest period. At first, I would rest for as long as you need. As I become more conditioned, though, I would decrease my rest. By doing so, through the applied stress of not resting as much, I will be able to condition my body to withstand more work.

After this point, week 3, I would begin mixing the two styles. Also, as my strength improves, I'd start attempting a push-up or two from my toes. At first, this will be hard; but begin to practice.

Hopefully this helps! And good luck!