Building a Push Up

The push up is a very effective body weight movement and one that requires practice to master!

Here is my advice on how to get a push up!

First of all you need to be comfortable in a plank position, so get this position down and aim to hold for 20-30 seconds. Plank from the hands first and then forearms (which is a little more difficult).

Push up descent


Push up to a box (incline)

Next up you can try a push up to a box. Step away from the box and get into a plank position with hands on the box. Slowly lower yourself down maintaining the straight body plank position until your chest makes contact with the box. From here, squeeze and engage the core muscles and push back up to the plank position. Repeat 8-10 reps for 3 sets

Once you have mastered the push-up decline and the push up incline to a box you can move forward to the next steps.

Push up from the knees

Starting on your knees with your hands directly below your shoulders bend the elbows maintaining a straight body position, lowering slowly until your chest touches the floor. Contract your core and press your body back up.

repeat 5-8 reps for 3 sets

When you feel comfortable doing this from the knees you can try your first full push-up!

This time from a high plank position lower yourself to the floor, keeping your elbows tucked in to your side. Contract your core muscles by pulling your belly button to your spine and will pressure through your palms press yourself back up to the high plank position maintaining the straight body position throughout.

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