No Girls Allowed: Are Pushups For Everyone?

Updated: Oct 12

I love pushups. So much so, I had to stop and do some before writing this article. And I get that not everyone loves them like I do. Respectfully, those people are wrong, but I love them anyhow.


All of that said, my biggest pet peeve as a coach is when someone utters these words:


"I can't do pushups."

Pushups are for everyone. Not only is it not just a single exercise. It has a list of progressions and regression as well as more spinoffs than Disney's latest movie acquisitions. As a high school wrestlers, I used to do 10 reps of 10 different types of pushups every night before bed. The correct statement is:


"I can't do pushups... yet."


This article will fix that, but first I have to attack another pet peeve of mine. This one is one of the biggest evils of the fitness world... The Girl Pushup. For decades, Coaches and Gym Teachers have been have been teaching girls to do pushups with incorrect, ineffective form and labeling them "girl pushups". These are not pushups.


Why?


They do not engage the core, shoulders, triceps and other supporting muscles in a way that allows the exerciser to progress into a full pushups. In fact, I've never seen a single person in my life transition into a full pushup after a season of doing "Girl Pushups". Girls deserve better. Women deserve better. We all deserve better.


These "pushups from the knees" are to be forgotten forever. Pushups do not have a gender. Forgive the past, onward to the future.


Related Article: Everything You Need To Know About Fitness


Pushups Are For Everyone

Regressions and Progressions for Bad Ass Pushups

Download: 7 Pushup Regressions & Progressions Tracker (direct link)


Regression #3: Hands Elevated Pushups (High)-Think Countertop Height

Start Here: Start with 60 Seconds. Once you can complete 25-30 pushups in 60 seconds, move to Regression #2.


Regression #2: Hands Elevated Pushups (Medium)-Think Kitchen Chair Height

Once you can complete 25-30 pushups in 60 seconds, move to Regression #1.


Regression #1: Hands Elevated Pushups (Low)-Think Stool or Stair Height

Once you can complete 25-30 pushups in 60 seconds, move to The Pushup.


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Standard: The Pushup-On The Floor

Once you can complete 25-30 pushups in 60 seconds, move to Progression #1.


Progression #1: Feet Elevated Pushups (Low)-Think Stool or Stair Height

Once you can complete 25-30 pushups in 60 seconds, move to Progression #2.


Progression #2: Feet Elevated Pushups (Medium)-Think Kitchen Chair Height

Once you can complete 25-30 pushups in 60 seconds, move to Progression #3.


Progression #3… Weighted Pushups-Think Weighted Vest… don’t put your feet on a counter

Once you can complete 25-30 pushups in 60 seconds w/ 25lbs... you're a CBA (Certified Badass).


Last Words: Pushups are an extremely beneficial exercise. When done right, they challenge the whole body and really engage the core. They're arguably more effective than Bench Pressing for chest development and athletic performance.



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