HOW TO DO A PUSH UP WHEN YOU CAN’T | benefits of push ups everyday + common push ups mistakes

Today I'm sharing the secrets of how to do a push up when you can't. There are incredible benefits of push ups everyday so in this video I'm breaking them down so you know how to fix your push up. I'll also run through some common push up mistakes so you have some push ups for beginners at home to practice.
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#beginnerpushups #pushups101 #pushuptutorial

[@ashleyh249]

One of my goals for 2021 is to be able to do a push up. Just one, that all. Maybe next year it will be to do more than one, or to do different variations of them.

[@JustinaErcole]

If you practice every day you'll get there fast!

[@mrsDrizzle2]

I don't know what it is about push-ups but no other exercise makes me feel as strong and invincible

[@JustinaErcole]

I 100000% AGREE!

[@Olivia-ep5mi]

I swear that's so true 😆😆

[@analuisamartins801]

I'm not one to usually comment, but your effort and work on KZbin is over the charts! I can't even tell you how much I've learned from you, because you take your time to explain every single thing behind every move, which is always science based. Also, I appreciate your focus on everyday moves to enhance our life when we're older, and your transparency when it comes to fitness influencers workouts. Nevertheless, don't be discouraged by views, you're creating a loyal fan base little by little! Sending love from Portugal, Luísa 💋

[@JustinaErcole]

Thank you so much for the kind words! I do my best to present science based info and stay away from the click bait :) glad it’s showing!

[@jessicaericezafra7320]

The banded push ups are such a saver! I am usually having a hard time with the ascent. After 3 reps my arms just fatigue. Tried the banded technique and it immediately helped increased my push up endurance. Thank you ❤️

[@JustinaErcole]

Love that it helped!

[@annagresta3840]

I can lift pretty heavy for squats, shoulder presses, but I can not seem to get pushups correctly. I've been trying for years. I do have shoulder injuries so I am gun shy with planks and pushups. But it is my goal to master it by the end of this year. I think my head is too far back. I almost feel like my head going down is like your droopy head example! Thank you for this video! It is the best pushup explanation video that I have ever seen, and I've watched 100's!! The band idea seems like it will really help me out.

[@JustinaErcole]

The band is LIFE CHANGING! Definitely give it a try!

[@annagresta3840]

@@JustinaErcole You are the freaking best. If no one has told you today, you are awesome and I appreciate you. Honestly, your videos are upbeat, informative and always leave me feeling better and get me thinking about how to better my functional fitness game!

[@JustinaErcole]

@@annagresta3840 Aww Ann that just made my day! Thank you :)

[@alineparadis8444]

I needed this! Thanks for the video!

[@JustinaErcole]

Glad it was helpful!

[@tjade3085]

This was incredibly helpful thank you 👍🏼

[@JustinaErcole]

You're so welcome!

[@JackieOstick]

You explained this so well! Thank you!!

[@JustinaErcole]

Glad it was helpful!

[@idaho307]

I think this is my favorite video omg, your walk throughs are amazing

[@JustinaErcole]

So glad you found it helpful!

[@melsactiverefix4844]

I love your sound effects :) Thank you for breaking it down!

[@JustinaErcole]

Haha glad you enjoyed!

[@WickedRibbon]

This is genuinely one of the best push up tutorials on youtube! The tips are much appreciated ☺️

[@JustinaErcole]

Thank you!

[@annalisabrown6138]

This walk through is so freakin on point!!! 👏🏼

[@JustinaErcole]

Ahhh thanks girl!

[@mollyc5264]

This was super helpful, thank you!!

[@JustinaErcole]

So happy it helped!

[@arielgittens]

Super informative! This video has really helped me try and progress my push-ups and helped me to understand proper form! Thanks!

[@JustinaErcole]

Glad you found it helpful!

[@roxiw66]

Love this ‼️

[@JustinaErcole]

Glad you enjoyed!

[@annetteleone2655]

Very helpful. It’s great to see proper form with regressions and progressions.

[@JustinaErcole]

Happy you enjoyed!

[@claretupper3174]

Thank you so much, been trying to improve for a long time and wish I had seen this a year ago. I will follow this advise. Thanks again

[@JustinaErcole]

Glad it was helpful!

[@vn5051]

OMG thank you so much this helps a lot

[@JustinaErcole]

So glad it helped!

[@sofiatorres3882]

Such a great video!! Most “how to do a push-up” videos I’ve seen mention the incline push-up and lowering until fully on the ground, but somehow that’s still too challenging. I really appreciate you adding in the extra modifications and am gonna be implementing them ASAP! Thank you!

[@JustinaErcole]

Glad it was helpful!

[@Nicole-lb4fx]

Love the band idea! I hate push-ups but only because I can’t do them right. I’m going to work on it and master them 💪

[@JustinaErcole]

The band is life changing!

[@1024specialkay]

so so helpful!!! and I loved how you included the incline push up instead of the knee push up! I learned from Charlee that the best modification for a pushup is incline and that thought is forever stuck in my head hah :)

[@JustinaErcole]

Yesss Charlee and I are on the same page there :)

[@leeaskew]

This is a great demonstration, thanks

[@JustinaErcole]

You’re welcome!

[@katjakaflingwichmann5118]

So trying this! Thanks for push-up tips that actually make sense. I’m getting a band! Been on my knees for way too long.

[@JustinaErcole]

So glad you're giving it a try!

[@violetash9597]

Thank you for this! I used to be decent at push-ups as a kid, but now I’m starting from scratch. This is so helpful and I’m excited to try this.

[@JustinaErcole]

You got this Violet!

[@frogribbit44]

Great instructional video!

[@JustinaErcole]

Glad it was helpful!

[@renatalazzarotto]

Thanks to YOU I was able to progress from a kneeling position to a arms/legs situation. I will start working on my banded push-ups soon ❤️❤️

[@JustinaErcole]

LOVE THIS! YOU GO!!

[@amandagraham2685]

Thank you for this video! Iv been frustrated for years with my shoulders and the inability to do a push up. Definitely was going them incorrectly (which probably hurt my shoulder in the first place). Going to work through your suggested progressions because it is a goal of mine to be able to do them correctly and without pain!

[@JustinaErcole]

Take it easy on your shoulder, but if you're consistent you will crush it!

[@christineg2766]

Excellent excellent video!!!! Thanks.

[@JustinaErcole]

You’re so welcome!

[@sherryg1838]

Very helpful, thanks! I was always doing knee pushups, but you mentioned in another video that they weren’t as effective, and you showed an incline push-up and lower push-up. I started doing lower push-ups and cam definitely see an increase in strength. I can sometimes do a few full body. I do struggle with coming up, so lower push-ups really help. I will have to try the band. Thanks again!

[@JustinaErcole]

So happy it's been helpful!

[@ryandeffley7652]

As a personal trainer myself, I have to give you props for being one of the better female trainers I've come across on YT. You're not only knowledgeable and have the ability to educate people effectively, but you've also got the strength and fitness to back up what you say. As a whole this is probably one of the better pushup breakdowns I've seen and I appreciate how upbeat you are. Keep killing it. 👍

[@JustinaErcole]

Wow thank you Ryan!

[@ryandeffley7652]

@@JustinaErcole - My pleasure. I believe in giving credit where it's due. I think my main issue with many online "coaches" and fitness influencers is that many have no certs or formal education. They take good selfies and parrot information. You're in the small % of actual trainers that use online as a platform to expand business. I've personally always preferred IRL training and have never wanted an online presence. But I respect legit trainers who do. 👍

[@LiLa-yb4om]

@@JustinaErcole Ryan really mastered the Art of "how to give a compliment in the most condescending tone"😅 Anyway thank you, the Video really helps

[@Shattoura]

Best video on push-ups hands down! TY🤗. Not sure how you feel about side planks but a side plank technique tutorial would be much appreciated!

[@JustinaErcole]

Thank you! And side planks are one of the best exercises for your obliques so I love them :) I'll probably make an instagram post about it so make sure you're following over there!

[@JavierRamirez-eq5tf]

Love your fitness content! I could see you doing a series on different body exercises. Like how to do a burpee? Similar to how you did a video series about working different muscle groups. Keep em coming! 😃

[@JustinaErcole]

Love this idea! I think burpees are stupid though so I won't be making that one :)

[@m.l.vincent1064]

This is so helpful! Even working with trainers and coaches, my push-up form was always wrong. No wonder my shoulders always hurt afterwards.

[@JustinaErcole]

So happy you found it helpful!

[@ittibitti29]

Thanks Justina! I did 1000s of pushups in the military with no issues but I did them with my elbows out. Now I have shoulder issues. Thanks to you I am re-learning them the proper way! -Carin

[@JustinaErcole]

So happy it helped!!

[@sjdelacy7712]

What a great video.

[@JustinaErcole]

Glad you enjoyed it!

[@kB-yk5hh]

that was super helpful :)

[@JustinaErcole]

Amazing!

[@koyabean4081]

This was so informative and helpful. Could you make a similar video on getting a pistol squat ?

[@JustinaErcole]

Glad you enjoyed! Honestly, my pistol squats suck right now lol but I can definitely plan for it in the future!

[@PaigeNextDoor]

this inspires me to do more push ups!

[@JustinaErcole]

Love this!

[@ali-boop]

ME! I've been trying for years. I thought I could until a trainer corrected my form. Then suddenly learned I couldn't at all. 😬

[@BallerinaValkyrie]

Thank you for an actually helpful push up video. I have been wanting to make sure my for is correct for all my exercises, and finding a good video has been pain, but I love the way you do yours. All the tips were good, and corrected the mistakes I could find with my form! Am I the only one who thinks she looks like Brie Larson, at least her profile?

[@JustinaErcole]

So happy you found it helpful!

[@AMEJ607]

Just found your channel, and I am loving it! I have been working out at home exclusively since having my forst child almost two years ago, and I have a couple of suggestions for some fit reviews I would love to see from you: - Heather Robertson - Penny Barnshaw - TheBodyProject - HasFit Would be really intersting to hear your thoughts on some or all of them :) ...of to do some push ups, thank you!!!

[@JustinaErcole]

Thanks for the recommendations!

[@BellaLouisaatje]

I did push ups wrong and I didn't know. That's why I'm hurting so much. Thank you for the tips

[@JustinaErcole]

So happy this helped!

[@cinthyatrujillo5883]

Great video

[@JustinaErcole]

Glad you enjoyed it!

[@Marieelliottmarques]

Thanks for all the fab tips, most helpful. Box press ups? You could start with them and progress right? (If you don't have an incline) Also...what microphone are you using in this video please?

[@JustinaErcole]

Aren't box press ups the same as an incline push up? And I'm using the Rode Wireless Mic.

[@lightgivener]

Hey Justina, love your videos and your educational way of engaging! Maybe you can add (or maybe someone else can answer) where your shoes in this video are from? I like your workout outfits quite often and checked your linked Amazon list but there aren't any workout clothes in there yet. Other affiliate links than Amazon would also be appreciated. Thanks and keep up the great work and your honest style!

[@JustinaErcole]

Hey! Most of my shoes are Adidas and this whole outfit (and many) are Free People Movement!

[@lightgivener]

@@JustinaErcole thank you! Will be checking them out and roam your videos for more inspiration! Have a lovely week ;)

[@morganbaldwinmiller]

This is the video I needed to see today after failing to do one pushup during my circuit LOL

[@JustinaErcole]

Happy to help!

[@nicoles_handle]

i'm interested in joining the military and this is probably my biggest hurdle (thus far at least). im only in the incline stages but i know ill get there!!

[@JustinaErcole]

Practice often and you've got this!

[@salmaelharrab9003]

Hahaha I love the title of the video :D

[@JustinaErcole]

Hahah same :)

[@diegowushu]

Damn, I had never thought to get lower the regular way and get back with knees. Perfect for my weak pu game.

[@louveblancheomega799]

Cassey Ho from Blogilates gave also the banded push-up tips, I'm glad to see she can provide good things still

[@JustinaErcole]

That's great!

[@rejoyce318]

The lower push up at 8:49 is where I need to be. Thank you! A step up from the "girl" push ups of childhood.

[@JustinaErcole]

You got this!

[@krissynoel7465]

Hey Justina I Loved this video because I am really strong enough to do a full push up with my body weight, by the way I am a bit heavy or have a little size but anyway I do have kinda weak wrists, So what am saying is when i do push ups on the floor i cant go as deep into it. So I was wondering if you can give me some advise or do a video on how to help with wrists..........function🤔😂😂😂lol I don't know what word to use BUT I'll try to modifications to the full push up and go from there👍🏽 Thanks again Justina . By the way am a new subscriber, love yah!!👍🏽😁😄😉

[@JustinaErcole]

Hey Krista, you'll want to work on wrist mobility and strength exercises. I have a video on both Tik Tok and Instagram that I'll link below :) instagram.com/p/CGkOZKIj6ao/?

[@krissynoel7465]

Thanks Justina!!👍🏽👍🏽👍🏽😄😁have a great day!!!!👍🏽👍🏽👍🏽

[@ga8366]

I was just curious on why you think k people often overestimate their calorie burn? Does that also includes people with fitibits or other devices? .your videos are fantastic by the way. I just found you this past weekend and I love your "vibe" 🌈

[@JustinaErcole]

Most step trackers and devices are pretty inaccurate. They're a great way to gauge an approximation, but they're simply not accurate. So I don't ever recommend my clients look at how many calories they burn after movement. I also find it can lead people away from strength training and into heavy cardio since that burns more calories in the moment. Hope that helps!

[@MelodieCastonguayN]

If I do a narrow push-up and keep my arms a little more in, I’m able to do it but the second I put my arms where they should be a little further, I have alot of pain in the middle of my chest. I’m going to try the progressions and see if that helps fix it.

[@JustinaErcole]

That may just be anatomically where you need to put your arms!

[@GwynethKramer]

I seem to be able to push myself up but when I go down I immediately flop to the floor. I know it must be core muscle strength… excited to find this video to try these progressions!! Any specific core exercises that you’d recommend?

[@JustinaErcole]

I would actually say it’s your upper body strength on the descent! Try starting on your knees to lower, the lift them and push back up!

[@GwynethKramer]

Thank you Justina! I will give it a go 😊

[@seechangenyc280]

I was an avid vinyasa yoga doer - during the pandemic, three times a day...but it also caused injuries in my foot to flair (two neuromas, metatarsalgia) to the point where I couldn't walk. After laying off for three months, I tried to go back - slowly. But I will never be able to do plank again or be in any position which puts intense pressure on the balls of my feet. Plank is out. High lunge is out. Sitting on the balls of my feet is out. I've kinda learned to modify but it does ruin the flow of Vinyasa. Modifications, another type of yoga, a move to another form of exercise (like Pilates which I did for years), would be most welcome.

[@JustinaErcole]

Hey! It sounds like working with a personal trainer or physical therapist to come up with specific options for you would be your best bet :)

[@seechangenyc280]

@@JustinaErcole Thanks so much for responding. Good answer. Tried that. Unfortunately, the neuromas are here to stay. They don't go away. I just had a new MRI and there they were again. A personal trainer would be awesome because they would know how to work around them. Just not feasible at this time but a very good idea.

[@sarahmilner8483]

I'm a total slacker.. I worry about my wrists they get sore quite a bit so I do them on knees but I elevate them on the yoga blocks.. Still.. I need to progress to the elevated ones even!

[@JustinaErcole]

Definitely check out that 5 min wrist strength video in the FITT Club Sarah! Adding that in a few days a week will drastically help. In the meantime, try doubling up your yoga mat under the hands for more support or elevating on dumbbells :)

[@sarahmilner8483]

@@JustinaErcole yes I have to do the wrist video again it helped when I did it a while back😊

[@ashleyh249]

Any chance you have a brand of resistance bands that you would recommend? Both short and long loop.

[@JustinaErcole]

I'm not picky about any brands. The ones I got off Amazon for $10 have lasted me for about 6 years and are still in great shape. But I always prefer elastic to fabric. Hope that helps!

[@ashleyh249]

@@JustinaErcole Thank you! ☺️

[@ananyasingh7540]

Omg its so hard for me 🥲but i do wanna do this ....i will not give up

[@JustinaErcole]

Stay consistent! You got this :)

[@besca1999]

my wrist on the right side cannot be placed under the shoulder without being in pain. I guess this has to do with the fact that my form during a push-up will never be good and it's one of the hardest exercises for me. Or is there a resolution to this maybe? Thanks for another informative video, I really love watching those :)

[@JustinaErcole]

I would definitely see a physical therapist to figure out what the issue is - thanks for watching!

[@besca1999]

@@JustinaErcole it's a ganglion in a stupid place (at least for planks, push-ups and such) - mabye time to get it removed sooner or later...

[@lauralittle6899]

Justina my elbows always hurt more when they are close to my sides. The only way it does not hurt is when my arms are out to the side .this has been bugging me about my push ups. .won't it be a tricep push up if my arms are close ? Thank you for your help and video!💪

[@JustinaErcole]

Hey Laura! So a tricep push up is when the elbows are as close to your side as possible. Proper push up form is more of that A shape. If you’re experiencing pain in that position though, there is probably something off in your form. Try taping yourself to see what’s going on! I still don’t recommend bringing the elbows out wide though because there’s a much larger risk of shoulder injury. Hope that helps :)

[@lauralittle6899]

@@JustinaErcole thank you !! I been loving your videos!! And subscribed! Thank you for putting all this great info out there !!❤🙏❤💪🏋️‍♀️

[@vacafuega]

I'm essentially a T-Rex (huge powerful thighs, tiny string arms) so push-ups are my holy grail and my bugbear all at once. This will definitely be helpful!

[@JustinaErcole]

😂😂😂

[@misterharta7616]

Hi, G afternoon Justin OMG your walk throughs are amazing I'm here again to support your channel. Active bells, full watching, and keep connecting.Super Like It. greetings from Indonesia please notice me Justin, Love You :)

[@JustinaErcole]

thank you so much for the love!

[@anushreerao8807]

pls do one for pull ups

[@JustinaErcole]

Still working on mine! Once I’ve got em, I’ll make a video :)

[@JustinaErcole]

UPDATE! Literally just did my first one 👏🏻👏🏻👏🏻 so expect a video on my program soon!

[@rabbitruler44]

I really want to get my form right but I feel like I don’t know where to apply pressure. Should it be at the bottom of my palms towards my wrist? It feels almost impossible to get low when applying pressure straight down in the middle of my wrists without messing up shoulder form and making my elbows push out so much. Does that mean that I’m just not ready for floor push ups yet?

[@JustinaErcole]

You want equal pressure though the full hand. If you’re unable to maintain form on the floor, I would try elevating the hands on a bench!

[@rabbitruler44]

@@JustinaErcole thanks so much Justina! I will try that out 😊

[@staceypleasants]

I have a question... Sort of... I can lower about 2/3 of the way down and I can do pretty well at pushing back up from dead weight on the floor... buuuuut..... That other 1/3 going down man 😦 it is my kryptonite! I have an ulnar nerve injury and I think that's the culprit. So my sorry of question is this........ Is there a modification that would put less stress in the elbow? Or should I just be happy with what I can do?

[@JustinaErcole]

Hey Stacey! First of all, that's HUGE being able to go down 2/3 of the way! If you think it's due to a nerve issue but really want to get that full range of motion, I'd recommend seeing a physical therapist to get a solution. But regardless, your 2/3 of the way push up is still a fantastic accomplishment and 100% counts as a push up :)

[@ASLFitness]

Ok I’m the droopy head or chicken neck 😂 so I’m going to correct that otherwise my push-ups are pretty good.

[@thowguandong3076]

Are we supposed to squeeze glutes while doing push up or tuck our pelvic while doing push up?

[@JustinaErcole]

I don’t like the cue “squeeze the glutes”, but you absolutely need a slight pelvic tuck to turn on your core!

[@thowguandong3076]

@@JustinaErcole thank you for the reply, I really enjoyed watching your videos

[@sarahuezo1706]

Could you please show the video with your voice on back? I’ll be good to do it with your instructions

[@JustinaErcole]

Hey Sara! I’m not sure what you mean by the video with my voice on back. But if you explain, I’ll see what I can do!

[@nathanparks5479]

11:00

[@nathanparks5479]

2:00

[@nathanparks5479]

3:00

[@nathanparks5479]

9:00

[@mayssabouderbala3026]

I'm so sad because i won't be able to try it my doctor told me to stop working out for a while 😭😭😭

[@JustinaErcole]

One day though! Listen to your doc and you'll come back ready for them :)

[@merraveitch3897]

Why I can’t back up?😆

[@JustinaErcole]

It takes practice! Go for the lower push ups or add a band :)

[@aeking29]

damn...I've done push ups incorrectly my whole life

[@JustinaErcole]

Well now you have something to work toward!

[@aeking29]

@@JustinaErcole oh no worries! I'm on it!