The push-up is a foundational bodyweight exercise used to build upper body and core strength. For many people, the traditional push-up requires more strength than they initially possess to maintain proper form. Modified push-ups allow individuals to train the movement pattern and develop the necessary muscle groups before attempting the full exercise. This scaling technique ensures the exercise is performed with high-quality movement, which supports long-term strength development.
How Modified Push Ups Reduce Resistance
A standard push-up requires a person to lift approximately 64% of their total body weight against gravity. Modifications work by effectively shortening the body’s lever arm, which is the distance between the hands and the pivot point. When this distance is reduced, the percentage of body weight supported by the upper body decreases significantly. The kneeling push-up shortens the lever by moving the pivot point from the toes to the knees, reducing the load from 64% down to roughly 49%. An incline push-up, where the hands are elevated on a sturdy surface, shifts more body weight to the feet. Elevating the hands on a surface about 24 inches high can drop the load to as low as 41% of body weight.
Step-by-Step Guide to Common Modifications
The kneeling push-up requires core engagement to maintain a straight body line. Place your hands slightly wider than shoulder-width apart, with fingers pointing forward. Position your knees on the ground, ensuring your body forms a straight line from your head to your knees. As you lower your chest toward the floor, keep your elbows tucked at about a 45-degree angle to your torso, ensuring your entire body moves as one rigid unit.
Incline Push-up Technique
The incline push-up offers a highly adjustable way to reduce the load while maintaining the full body plank position. Find a stable surface like a bench or wall, and place your hands on the edge at shoulder width. The higher the surface, the easier the push-up will be. Step your feet back until your body forms a straight line from your head to your heels, engaging your core and glutes.
Execution
Lower your chest toward the elevated surface until your elbows are bent to at least 90 degrees. Drive through your hands to push yourself back up, maintaining rigid body alignment throughout the movement. The ability to adjust the height allows for small, consistent increases in difficulty as strength improves. Both modifications require a full range of motion to fully train the pushing muscles.
Using Modifications for Strength Progression
Modified push-ups are intended to be a temporary step, providing a framework for measurable strength progression toward the standard version. Once you can comfortably perform 10 to 12 repetitions of a specific modification with perfect form, you should look for ways to increase the difficulty. Increasing the total number of repetitions or sets you perform during a workout session is one method. Slowing down the tempo, especially during the lowering phase of the movement, increases the time your muscles spend under tension, which stimulates strength development. For the incline push-up, progression is straightforward: decrease the height of the elevated surface by a few inches at a time until you are ready to transition to the floor.