I recently posted a video in my JUST MOVE Facebook Group and thought you all might find it beneficial. I’ve been getting a handful of questions about how to work up to a full push-up so, I wanted to make sure you had a mini tutorial to get started!
First, let’s talk about proper push-up form: Proper form is the key to feeling STRONG in your push-up and minimizing the risk of an injury. Place both hands on the ground slightly farther than shoulder width-apart. Place both feet behind you, about hip-width apart. Engage your core and squeeze your glutes to keep your body in a straight line. This is a full plank position. While inhaling – engage your core, squeeze your glutes, and bend your elbows to lower your torso to the ground. Focus on slowly going down with your elbows about 45 degrees away from your body until your chest is almost touching the ground. While exhaling – engage your core, squeeze your glutes, and push the ground away with your hands while straightening your elbows to bring your body back to a full plank position.
Okay, Kaisa…we’ve gone over form. Now, how do I progress to a full push-up?
Try out these 3 moves to nail your first push-up:
- Grab those couch pillows! Place the pillows on the ground directly below your chest, go to your full plank position, then drop to your knees.This is your starting position. Bend your elbows to lower your torso to the pillows. Lift your hands off the ground, then place them back down. Push the ground away with your hands while straightening your elbows to bring your body back to starting position.
- Knee push-ups: Perform the same movement as above, but without pillows. Focus on lowering yourself to the ground as slowly as you can.
- Eccentric-only push-up: Begin in a full plank position. Bend your elbows to lower your torso to the ground. Lift your hands off the ground, then place them back down. Push the ground away with your hands while straightening your elbows to bring your body back to a knee push-up starting position. Straighten your legs to return to a full plank position.
The best way to build strength is to choose the progression your body feels most comfortable doing. If you can perform one repetition (rep) of a knee push-up with pillows, try performing two knee push-ups with pillows a couple days later. Keep adding one rep until you work up to 3 sets of 6-8 reps. Once you feel comfortable and strong performing 3 sets of 6-8 reps, try the next exercise in the progression.
Be sure to join the Private Facebook Group for more tips and to connect with community members!
Always remember to listen to your body and modify when needed! Have questions or need modifications for any of the exercises? Email our team at firstname.lastname@example.org.