written by Carol Crincoli, Pure Pilates Director
When I say, “Okay, let’s finish with Pilates Push Ups!” I’m usually met with a chorus of groans, followed by, “I’ve never been able to do push ups.”
I always remind them, if pushups are your goal, the only way to get there is to actually do push ups.
When I started training with Lisa last year, I had two specific goals: to master pull-ups and pushups. While I'm still working on the pull-ups (and still need a strong resistance band for assistance), I’m proud to say I can now knock out 3 sets of 10 pushups. Are they still tough? Absolutely. Do I enjoy them? Not really. But, as Lisa always tells me, this was your goal, not mine. Touché.
So, if your goal is to crush some pushups, I’m here to help. I’ve put together a short training program with modifications to get you started and some key tips for practicing. And yes, consistency is key,you’ve got to keep showing up and practicing your pushups if you want to nail them!
1. Pushups engage the entire body , not just the arms. They connect your core, back, shoulders, and even your legs. It’s a full-body exercise. 2. Think of pushing the floor away as you press through your hands. Spread your fingers wide and “step” into your hands, ensuring contact with all 10 fingers and your palms for stability.
3. Check your head position. We often forget how heavy our heads are! Make sure your eyes are gazing slightly past your hands, keeping your chin lifted and preventing your head from dropping.
Let’s get started! I’ve put together a few variations of the push-up to help you begin. Your goal is to work up to 3 sets of 10 repetitions. Choose the variation that feels doable but still challenges you. Aim to practice 2 to 3 times per week, and remember, the target is 3 sets of 10. You’ve got this!
The Incline Pushup – Start by finding a surface that creates an incline for your body. Wall pushups offer the least incline (almost vertical), while using a kitchen counter, the back of a sofa, or the seat of a bench will increase the difficulty. Keeping your legs wider apart will provide more support, while bringing them closer together will add instability, making the exercise more challenging for your whole body.
The Supported Pushup – Since we're in a Pilates studio, I like to use the Magic Circle for added support. In the gym, I’ve used a heavy resistance band across my chest for assistance. With the Magic Circle, you can place it vertically at your breastbone or horizontally across your chest to help guide and support you as you build strength.
The “I Won’t Let You Fall on your Face” Pushup – This is the variation I’m currently perfecting. Use a yoga block, kettlebell, or any object as a marker to guide how deep you go. It’s a great way to remind your body to reach the right depth with each repetition and ensure you're getting the most out of your pushups. I find it incredibly helpful!
The “Real-Deal” Pushup – The goal here is to lower your chest as close to the floor as possible and push yourself back up. You can modify by using a wider leg stance for extra support, or go all out with your feet together for ultimate bragging rights. That’s the level I’m still working toward!
A final note - While my suggestions focus on perfecting push-ups in a plank position on your feet, feel free to practice all the variations I've mentioned while perfecting them on your knees.
Bonus Footage - A solid plank is the key to mastering your pushup. Pure Pilates teacher, Kathy Celardo expertly guides you through the essential elements of the plank. Take a look at her checklist for tips on how to find your perfect position.
