How to Do a Pushup on a Couch

Incline Pushup Starter

• You are probably already aware of the "knees down" variation of the pushup which you can do when you're not quite strong enough to do one with your body in the plank position. You can also use your couch for another easy variation on the pushup. Place your hands on the back of your couch, about shoulder-width apart, and then straighten your arms and position your body into one long straight line. Tighten your abdominals and lower your body down, stopping when your chest is just above the couch's surface. Do a set of 12 to 15 repetitions, take a break and then try a second set.

A Bit Tougher

• When you've mastered the first type of couch pushup and those two sets are easy to do, move up to another variation that makes it a bit tougher. This time, use the seat portion of your couch instead of the couch back, which gets you a lot lower to the ground. If you have removable cushions, removing them may make the exercise easier to do. Aim to do a set of 12 to 15 repetitions, focusing on keeping your body in that long straight line without curving your lower back toward the floor.

Decline Pushup

• Decline pushups are among the most difficult forms of the pushup. For this version, place the top of your feet on the seat portion of your couch, again removing the cushions if possible. Straighten your body into a plank position with your hands on the floor slightly wider than shoulder-width apart. Tighten your abdominals and bend your elbows to lower your body downward, pulling your head back a little bit when it gets near the floor so that you're able to lower your body down a little further. Press your body back upward, keeping your back straight. Aim to do 12 to 15 repetitions, and then add a second set as you gain strength over time.

Variations

• If you do any type of exercise over and over for a period of time, your muscles become adapted and you may find that you're not making the gains in strength you once were. To avoid that, try adding some variation into your pushup routine. Switch between the decline and incline pushup, or try various hand positions. Move your hands closer together so that they're about six inches apart to focus more on the triceps. Spread them a bit wider to focus on the upper chest. Or lift one leg or arm off the floor or couch to add even more intensity.