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Step 1
Perform a wall pushup. Use this type of pushup if you are unable to perform a traditional ground-based pushup. Start by standing face-front opposite a wall. Holding your body in a straight alignment bring your arms up to the wall shoulder width apart. Keep them outstretched, gently bent at the elbows, with your palms facing and touching the wall. Press against the wall by leaning inward to it using your arms to support your weight. Return yourself to a standing position. Do several repetitions. Repeat from the start position.
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Step 2
Do a chest pushup. Lie facedown on the ground. Place your arms straight out above your head slightly more than shoulder-width apart. Bend your arms at the elbows near your shoulders with your hands placed palms down on the ground. Using the strength of your arms and upper body, lift your body up from the ground, then lower yourself towards it, never touching the ground. Repeat this push-up and push-down exercise as many times as you comfortably can.
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Step 3
Replace ground-based pushups with knee-based pushups if the ground position is too uncomfortable or difficult for you. Kneel on your hands and knees so that you are on "all fours." Using the same basic dynamics as the ground-based exercise, execute a pushup. Repeat from the start position and do as many as you can.
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Step 4
Do exercise ball pushups. Exercise ball pushups are more difficult than ground-based pushups because they are done while balancing the ball. The ball shifts the body's balance. Place your face on the exercise ball in a comfortable position. Shoulders should have significant width when holding the exercise ball so place yours hands at least shoulder width apart. Support your full body weight with your hands and upper torso. Lower your body until your chest touches the ball. Push upward and downward, breathing in and out.
