Perfect Push-Ups: The Ultimate Training Plan for an Awesome Upper Body

I've never been able to do a real, honest-to-goodness push-up. I'm turning 40 soon. Should I just give up? Joyce - Brooklyn

I'm glad someone asked me this question. Somewhere along the way, women -- and yes, some men, too -- were given the impression that they weren't capable of doing honest-to-goodness, old-fashioned, full "military-style" push-ups in which you press your body weight up and down while balanced on your palms and toes.

I beg to differ. I have led strength-training groups that have included people of all ages, including women in their 70s (and kids as young as 6!), doing full push-ups in a matter of weeks.

Push-ups are part strength, part skill. Depending on where you're starting from, you can expect to be able to do one complete set of perfect push-ups in anywhere from four to eight weeks if you train properly.

Here is a training program that will get you there. To do it, you'll need a few sets of dumbbells and a workout bench. If you don't have a workout bench, you can substitute a step bench or a stability ball. Oh, you also need a positive attitude. You can do this!

Push-ups mainly work the chest, shoulders, triceps and core muscles. However, it's important to balance out the opposing muscle groups, which is why one workout a week focuses on your back and biceps.

You'll do three to five sets of six to eight reps. Choose weights that are challenging, but still allow you to maintain good form. Rest at least one day in between each workout. When you can do eight reps on nearly every set easily, don't increase the weight but instead move on to the next phase.

Try this and let me know how empowered you feel the first time you press your weight up into the full plank position. I know you will.

PHASE I

Workout 1
Dumbbell Press
Non-Military Push-Ups
Plank (10-second hold)
Shoulder Press
Bench Dips (knees bent)

Workout 2
Dumbbell Row
Biceps Curl

Workout 3
Dumbbell Press
Non-Military Push-Ups
Plank
Shoulder Press
Bench Dips


PHASE 2

Workout 1
Dumbbell Press
Incline Push-Ups
Plank (20-second hold)
Shoulder Press
Bench Dips (legs straight)

Workout 2
Dumbbell Row
Biceps Curl

Workout 3
Dumbbell Press
Incline Push-Ups
Plank (30-second hold)
Shoulder Press
Bench Dips (legs straight)

PHASE 3

Workout 1
Dumbbell Press
Negative Push-Ups
Plank (30-second hold)
Shoulder Press
Bench Dips (legs up on chair or bench)

Workout 2
Dumbbell Row
Biceps Curl

Workout 3
Dumbbell Press
Negative Push-Ups
Plank (30-second hold)
Shoulder Press
Bench Dips (legs up on chair or bench)

Phase 4

Workout 1
Military Push-Ups
Plank (40-second hold)
Shoulder Press
Bench Dips (legs up on chair or bench)

Workout 2
Dumbbell Row
Biceps Curl

Workout 3
Military Push-Ups
Plank (40-second hold)
Shoulder Press
Bench Dips (legs up on chair or bench)

If you've got the desire to conquer some other amazing feat of strength, let me know. Chin-ups anyone? Post your comments here or tweet me, please.

And for more on push-ups, check out Why You Need Push-Ups, and why, once you can do one, you should Never Retire Them from your workout program.