No More Girl Push-ups

Written By


Expert Reviewed By

Dr. Lauryn Lax, OTD, MS

Dr. Lauryn, OTD, MS is a doctor of occupational therapy, clinical nutritionists and functional medicine expert with 25 years of clinical and personal experience in healing from complex chronic health issues and helping others do the same.


One push-up.


Just one.


One real push-up.


That’s all she wanted to do.


And so we set a goal.


Weeks later…she was doing not one, but five. Five perfect pushups in a row; on her toes. No knees. Back straight. Core engaged.


Oh how beautiful!


And not only was she ecstatic that push-ups were becoming easier…but she was inspired that, if ‘getting a push-up’ was possible in just a couple weeks, what else was she capable of?!


Push-ups—the bane of many females’ existence in the fitness realm.


We’ve come to terms with the fact that push-ups are tough.


So what do we do?


Inevitably fall to our knees.


I see this form all the time!


“Girl push-ups” are no longer a coined-term, they are a technical term and a legit way of tackling the push-up for…ever.


We resolve that “girl push-ups” are how we will always do a push-up; after all, they are much easier that way.


However, what if I told you that you, too, could get a push-up—a real push-up! And not just one…but 10 real push-ups!






This coming from a chick who’s upper body strength is dismal, particularly compared to those powerful legs.


So without further a-do, here’s your lesion in how to perform the PERFECT PUSHUP 101.


Perfect Push-up 101



-Your bad ass, beautiful self

-Belief you can do it



-And, Rocky’s theme song + cute workout gear (preferable, but not mandatory)




  1. Start in the plank position on the toes. Remember, hands are directly under your shoulders; body is stiff and straight like a board.
  2. Engage the shoulder girdle (active shoulder) and take a deep breath in; ensure the butt and core are tight.
  3. Slowly begin to lower yourself to the ground in the same plank position like you are performing a chaturanga in a yoga class; keeping hands underneath the shoulders, arms close to the body, and elbows tucked in and back.
  4. Lower yourself for a complete 5-second count (performing a negative pushup essentially); ensure your hips, shoulders and chest lower at the same time, aiming to make contact with the ground at the same time.
  5. Once your body has made contact with the ground, push back up via ‘girl-style’ (on your knees) to the starting plank position.
  6. Repeat for a total of 5-7 reps.
  7. Perform 4-5 sets.
  8. In no time, you are going to notice your strength is going to go UP! So LONG knees.


Weekly Workouts


25 Pull-ups

50 Deadlifts 135/95#

50 Push-Ups

50 Box Jumps 24/20″

50 Floor Wipers 135/95# (see video below. Feet to left plate, feet to middle , feet to

right plate, then down = 1 rep.)

50 Single-Arm Kettlebell Clean-and-Press 35/25# (Start each rep on floor, 25 each

arm) *Use very little (to no) power from the legs on the press.

25 Pull-Ups




3 rounds for time:

500 m row/400 m run

12 Toes-to-bar

9 Squat Cleans




6 Thrusters (Barbell or Dumbbells)

9 Burpees Over the Bar (or over the Dumbbells)

12 Dumbbell Renegade Rows (40/25)



Every Minute on the Minute (20 Minutes):

Odd Minutes- 3 Rope Climb/9-12 Pull-ups/9-12 Ring Rows

Even-3 Push Jerks (dumbbell or barbell)


Every Minute on the Minute (20 Minutes):

Odd Minutes- 10 Burpees

Even-3-5 Deadlifts (Heavyish)



5 rounds for time:

250 m row

25 Wallballs

25 Situps

-rest 1 minute between rounds



10-9-8-7-6-5-4-3-2-1 Ladder:


Power Clean

Bench Press



3 rounds:

400 meter run

20 Kettlebell Swings

20 Pull-ups

20 Burpees


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