Do three sets of five to twenty wall push ups. Practice this three times a week.

Do three sets of five to ten tabletop push ups. Practice this three times a week. Make sure your back is straight throughout the whole exercise.

Make sure your elbows are close to your body and not sticking out when performing this exercise. Do three sets of five to ten incline push ups. Practice this three times a week. The strength and conditioning community generally agrees that doing pushups on an elevated surface is a good way to work your way up to regular pushups. [4] X Expert Source Steve Horney PT, MPT, MTC, CSCSLicensed Physical Therapist Expert Interview. 27 March 2020.

Make sure to keep your back straight and tighten your core as you perform this exercise. You can place a towel or pillow under your knees to cushion them. Do three sets of five to ten knee push ups. Practice this three times a week.

Do three sets of five to ten negative push ups. Practice this three times a week. Make sure to tighten your abdominal muscles while you perform this exercise.

Do three sets of five to ten positive push ups. Practice this exercise three times a week. If you cannot push yourself all the way up to the high plank position, then push up to a height you are comfortable with.

Start with a three to five pound dumbbell. Do three sets of five to ten tricep extensions for each arm. Practice this three times a week and work up the number of reps per set to 15. Then, gradually increase the weight and reduce the amount of reps per set until you can only do between 6 to 10 reps with good form.

Start with a three to five pound dumbbell. Do three sets of five to ten shoulder presses. Practice this exercise three times a week. As with the one-arm tricep extension, work up to 15 reps per set, then increase the weight and reduce your reps.

Make sure your forearms are shoulder-width apart, and your feet slightly apart as well. Also make sure your back is straight and your abdomen tight. Your bottom should not be sagging or sticking up in the air. If you’re having a hard time tightening your butt muscles, one trick is to imagine someone is about to kick you in that spot. This should cause you to tense your muscles. [11] X Expert Source Steve Horney PT, MPT, MTC, CSCSLicensed Physical Therapist Expert Interview. 27 March 2020. Do three sets of 15 to 30 seconds. Practice this three times a week. Gradually try to work up to doing 3 one-minute holds.

Your feet should be slightly apart in the position.

If you have a floor-length mirror, you can do your push-ups in front of it. Look into the mirror as you lower yourself to make sure that your back is in the proper position the whole time. [14] X Expert Source Steve Horney PT, MPT, MTC, CSCSLicensed Physical Therapist Expert Interview. 20 March 2020. Breathe in as you lower yourself to the ground.

Remember to keep your back straight as you push up. Exhale as you push back up.