HOW TO DO THE PUSH-UP TEST

  • Start with a few minutes warm up, including dynamic stretches, especially around the chest area.
  • Get on a high plank with arms shoulder-width apart; ensure the elbows are fully extended and shoulders immediately above the wrists. For women, drop the knees to do the modified version.
  • Maintain a straight body straight as you lower your chest and upper body, keeping the elbows at right angles.
  • Lift your upper body to starting position, as one rep.
  • Do as many push-ups as possible as you record all that are fully completed.

How to improve your push-ups

Quality is better than quantity

I always recommend focusing more on how to better your push-up form than doing several, which are not perfect. It get more impressed when my client does only five or six clean push-ups than 15 or 20 with a form that risks muscle imbalances and injuries.

Drop your knees if you cannot do a full push-up

Push-ups may appear simple when an instructor does them. But it can be a lot of work when it is your turn. I always insist on choosing an exercise that serves you right. That is why I usually give my clients modifications on various workouts whenever necessary. For a push-up, the modified version (dropping knees to lower your upper body0 is the best for a start.

Hands slightly wider

Push-ups target varied muscles, depending on the size. If you want to hit the chest muscles, put your arms slightly wider than shoulder-width distance apart.

 Fitness tips about returning to an exercise routine after a hiatus

Use the ‘5-minute rule’

Are you struggling with getting back to exercise after a long break? Perhaps you used to work out for 30minutes to 1 hour non-stop, but it is overwhelming you. Well, I always advise my clients to start with five minutes sessions. You will notice an improvement after some time, which will make exercising for long more manageable. This also helps you to avoid giving.

Do easy and fun exercises

If you want to get back to fitness after a break, starting easy is key. You do not have to struggle with lifting heavy as before, it will definitely challenge you. Why not brisk-walk for a reasonable distance? You can also choose enjoyable activities that will get you going. I am sure you will feel great, and that how possible it will be to get back.

Anastasia Filipenko
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Anastasia Filipenko is a health and wellness psychologist, dermatolist and a freelance writer. She frequently covers beauty and skincare, food trends and nutrition, health and fitness and relationships. When she's not trying out new skincare products, you'll find her taking a cycling class, doing yoga, reading in the park, or trying a new recipe.

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Ieva Kubiliute is a psychologist and a sex and relationships advisor and a freelance writer. She's also a consultant to several health and wellness brands. While Ieva specialises in covering wellness topics ranging from fitness and nutrition, to mental wellbeing, sex and relationships and health conditions, she has written across a diverse range of lifestyle topics, including beauty and travel. Career highlights so far include: luxury spa-hopping in Spain and joining an £18k-a-year London gym. Someone’s got to do it! When she’s not typing away at her desk—or interviewing experts and case studies, Ieva winds down with yoga, a good movie and great skincare (affordable of course, there’s little she doesn’t know about budget beauty). Things that bring her endless joy: digital detoxes, oat milk lattes and long country walks (and sometimes jogs).

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