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The push-up is one of the best exercises on the planet.
It’s a foundational movement in strength training, and an exercise EVERYBODY should be doing regularly.
However, it’s also an exercise that about 95% of people get wrong and do incorrectly.
A push-up is one of the exercises we really focus on with our Online Coaching Clients. We make sure each client has great form, and use the exercise as a gateway to many other strength training exercises!
Let us check your push-up form via video, create a workout program that fits your lifestyle, and even help you make better food choices, we’d love to help!
- Complete this workout at home, no equipment required
- Avoid the common mistakes everybody makes when doing bodyweight exercises
- Learn how to finally get your first pull-up
3) Make your own workout with push-ups by following our “Build Your Own Workout” guide! It’ll walk you through everything you need to build an exercise program for your goals in 10 steps.
How Do You Train to Do Push-Ups? (Where to Start If You Can’t Do a Push-Up.)
Don’t worry if you can’t do a push-up yet. We have a plan that will help you get there.
You need to start with an easier push movement, and work up to progressively more difficult types of moves that will eventually result in you doing true push-ups.
This is a similar type of progression we use when helping somebody in our 1-on-1 Online Coaching Program develop the proper strength to start doing proper push-ups.
We’ll progress from Level 1 Push-ups to Level 4 Push-ups:
- Wall Push-Ups: Level 1
- Elevated Push-Ups: Level 2
- Knee Push-ups: Level 3
- Regular Push-ups: Level 4
LEVEL 1: HOW TO DO WALL PUSH-UPS
Stand in front of a wall. Clench your butt, brace your abs, and set your hands on the wall at slightly wider than shoulder-width apart.
Walk backwards with your feet until your arms are fully extended and supporting your weight (generally one decent sized step back with both feet will suffice). Keeping the rest of your body in a straight line, steadily lower yourself towards the wall until your nose almost touches the wall, and then explode back up to the starting position.
Here’s a video of a wall push-up:
HOW TO TRAIN WALL PUSH-UPS:
Do 4 sets of wall push-ups with a 2-minute rest between sets, every other day. Keep track of how many repetitions you can do WITH PROPER FORM for each set in a notebook for easy comparison to previous workouts. Once you can do 4 sets of 20 repetitions of wall push-ups, you can progress to knee push-ups.
LEVEL TWO: HOW TO DO ELEVATED PUSH-UPS
As we demonstrate in this video above from the Nerd Fitness Academy, elevated push-ups are just what they sound like – your hands are on an elevated surface, whether it’s something as tall as a kitchen table or as low as a few blocks that are inches off the ground. This will depend on your level of strength and experience.
If you’ve just progressed from wall push-ups, pick something that is at a level that’s right for you – I generally find the back of a park bench or the side of a picnic table to be a perfect height for doing incline push-ups. Like so:
HOW TO TRAIN ELEVATED PUSH-UPS:
Do 4 sets of elevated push-ups with a 2-minute rest between sets, every other day. Again, keep track of all of your stats for how many proper form repetitions you can do in each set. Once you can do 4 sets of 20 repetitions, it’s time to either move to regular push-ups, knee push-ups, or a lower height for your hands to be supported.
Once you can do 4 sets of 20 repetitions, it’s time to either move to regular push-ups, knee push-ups, or a lower height for your hands to be supported.
To work on progression, try to doing your elevated push-ups on the stairs in your house. As you get stronger, you can move your hands to lower and lower steps until your hands are on the ground.
LEVEL THREE: HOW TO DO KNEE PUSH-UPS
Once you’re comfortable doing wall or elevated push-ups, proceed to knee push-ups. Your shoulder and hand placement will look just like a regular push-up (an “arrow”, not a “T”), but you’ll stabilize yourself on your knees instead of your feet. As demonstrated here:
HOW TO TRAIN KNEE PUSH-UPS
Once you can do 4 sets of 20 repetitions on your knees, you can start thinking about doing regular push-ups.
To recap, if you can’t do a regular push-up, move from:
- Wall Push-Ups: Level 1
- Elevated Push-Ups: Level 2
- Knee Push-Ups: Level 3
- Regular Push-ups: Level 4
How do I know the above progression will work? Well, it’s the exact plan we use with our 1-on-1 Online Coaching clients! We help busy people just like you do push-ups for the first time with tailor-made workout routines.
Plus, our coaching app lets you record and send a video of your movement directly to your coach, who will make sure you’re doing your push-ups safely and effectively.
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