The supported push up is one of the most misunderstood, yet incredibly effective upper body exercises out there. Done properly, the supported push up can significantly improve upper body strength, as well as create sexy, sculpted upper arms and shoulders.
The first thing to realize about supported push ups is that thinking about them as “girly push ups” is very short-sighted. Supported means supported – nothing more.
Use supported push ups to:
Increase your upper body strength until you can do unsupported push ups
Continue exercising if you start with unsupported push ups but then become too fatigued to continue doing the unsupported version.
Perform exercises that you can’t yet do from the unsupported position, such as close-grip push ups or even 1-arm push ups.
How to do a Supported Push Up
To do supported push ups, simply put your hands on the floor about shoulder-width apart, drop your knees to the ground, raise your feet up, and keep a straight line from your shoulders all the way down to your knees. Drop down until your upper arms are parallel to the ground, and then go all the way back up to the start position. Repeat as many times as possible, rest for 30-60 seconds, then repeat for another set.