What can I do if I can't do a full push-up?

Not being able to do a full push-up doesn't mean you can't train your chest. It means you need a starting point that fits where you are right now. Nikkiey explains that floor push-ups can be hard on women over 40 because of wrist strain, tight shoulders and core instability. Incline push-ups take pressure off all three and still target the same muscles. In her no-equipment home workout, she suggests 3 sets of 8 to 10 reps, with your core engaged and your neck neutral.

To build toward a full push-up, Nikkiey says to lower the incline over time. Wall, then counter, then table, then knees, then the floor. Her general rules for progressing at home also apply: add 2 to 3 reps a week, slow each rep down, or shorten your rest. The women-over-50 strength video adds why push-ups are worth working toward. They engage your core for balance, and their weight-bearing nature can help preserve bone density in your wrists and arms.

If push-ups bother your wrists or shoulders even when modified, you don't have to force them. Nikkiey recommends the dumbbell bench press as a way to train your chest and arms without push-ups. Do 3 sets of 6 to 8 reps. Start light and add five pounds over time. Even that small jump counts as real progress.