Q. I've never been able to do a full push-up. Can you offer any training tips to help me achieve full push-up status?

— K.O.

A. Without consistent training, I can't do them, either. One traditional method I've (therefore) used many times is to work my way down. I begin with push-ups — or push-aways — from a wall, and as those get easier, do them against a counter, and a lower counter. Then I go on my hands and knees for partial push-ups. When I can do 10 or 15, I warm up with a couple partials, try one or two full ones, then finish with partials. Gradually (this whole process can take several weeks, or more) I can shift the numbers so I'm doing more fulls than partials, and finally all full push-ups.

Figuring there must be other ways to become push-up proficient, I queried local trainers — and wound up with enough other ideas for a virtual primer on push-up training (thanks to all who contributed):
 

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• Lift weights to strengthen relevant muscles, including the pectorals (chest) and the triceps (back of the upper arm). A bench press works both — it's like an upside-down push-up. Some trainers recommend dumbbells instead of a barbell or weight machine, for better range of motion and to ensure each arm carries its own load. Incidentally, this training goes both ways: You can use push-ups to train for the bench press.

• Try inclined half push-ups: knees bent on a mat, hands wider than shoulder width up on an 8-inch bench.

• Do "negative reps." Starting in the up position of a full push-up, let your body down slowly, then drop knees to the ground and reset to the top position. (This technique also works well to develop chin-ups and squats.) Try a 5-second count on the way down. Do three repetitions, and repeat the set three times a week.

• Pay attention to form, keeping abdominal muscles in and the back flat and parallel to the ground. One recommendation: Place hands so that, with fingers spread, the distance from thumb to thumb is about 6 to 8 inches. Allow elbows to go back a bit rather than out to ease strain on shoulders and work the triceps more. Inhale on the down and exhale on the up. If you have pain or difficulty progressing, consult a trainer to check your technique.

• Use exercise bands or tubes to simulate a push-up. Standing or sitting, place the band around your back and under the armpits. Grab each end and push, extending the arms out front, then resisting the pull on the way back. For added difficulty, use the tube while doing wall push-ups.

• Use an exercise ball (those big inflated balls, also called therapy or physio balls). They help develop stability and balance as well as strength. Beginners: Lie with the ball under your belly. Extend your arms toward the floor, put your hands close to the ball and let your feet come off the floor while your forehead slowly lowers to gently touch the floor. As you get stronger, move hands farther from the ball so the arms carry more of your weight, until only your feet are on the ball. From there, I hear, the strongest people (or showoffs) can lift one leg and switch to the other leg with each push-up.

• Improve core strength (abs and back) to be able to maintain that parallel torso. The ball exercise above works the core, as does simply holding the "up" position of a full push-up. Also helpful is The Plank: On hands and knees, tighten the abs, straighten the back, then lower the elbows to the floor and bring hands together, so elbows are under shoulders and hands under nose. Keeping abs tucked and back straight, take the legs out to the standard straight-leg push up position, and hold that position for 10 to 60 seconds. Repeat three times.

I hope there's something here for everyone who aspires to full push-ups and is willing to put in the work. As one trainer said, "In time, it gets easier. I didn't say easy — just easier!"

Molly Martin is assistant editor of Pacific Northwest magazine. She can be reached at 206-464-8243, mmartin@seattletimes.com or P.O. Box 70, Seattle, WA 98111.

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