Build Your Push-up
So you want to do a push-up?
First step to doing a push-up: You’ve gotta do some push-ups!
You can train chest, shoulders and tris all day long (don’t recommend it…that’d be excessive) but if you want to get good at a particular movement, you need to train THAT movement!
Most women I know shy away from push-ups.
They’re scary because they’re hard and we’ve been told for a long time that things like push-ups will give you “man arms” or that push-ups on your knees are “girl push-ups”.
Stop calling modified push-ups girl push-ups!!!!!!!
But most women I know OOGLE when they see another woman knocking them out in a workout.
Why can’t that woman be you?
It can be!
So let’s talk push-up form and progression
The push-up
Start in a high plank position with your hands a bit wider than shoulders. Engage your core so your hips aren’t drooping or raised. Keep your spine in a neutral alignment (ears in line with shoulders).
The movement
Bend your elbows to reach a 90 degree flexion. When bending, your arms should be in a 45 degree position relative to your torso (brining your arms in closer is okay, that emphasizes the triceps more).
Elbows should travel backwards, not flaring out to the sides, to avoid unnecessary strain on your shoulders. If you notice your elbows are flaring out to the side or that your shoulders are uncomfortable, take a look at your hand position. Be sure your fingers are pointing forward and not towards each other.
How to progress TO a push-up
Wall push-up
If you are a I-have-never-lifted-a-single-weight or I-haven’t-worked-out-in-years beginner, start here.
Find some open space on your wall, step a few feet back, place your hands flat on the wall and a little below your shoulders. Keep your core engaged (avoid dropping your hips towards the wall or pushing your butt out). Bend at the elbows, bringing your face and chest towards the wall and push away.
Incline push-up (slowly reducing the incline)
You can start with an incline like your kitchen counter or a high racked barbell at the gym.
Place your hands on the surface about shoulder width apart (or a bit wider). While on your toes, engage your core (same concept as above), bend at the elbows until your chest is hovering above the surface, push away.
As you get better at that position, start decreasing the height to make it harder and challenge yourself.
Be sure to keep your core engaged and proper spine alignment (think ears in line with your shoulders).
Negative to modified push-up
Pay close attention because people have the tendency to ‘snake’ their push-ups when using this version!
Start on your toes in a high plank (hands about should width apart). Keep your core engaged, spine neutral, and lower yourself alllllll the way down to the floor (driving your elbows backwards NOT out).
Then transfer your weight from your toes to your knees. Engage your core and press up to a modified push-up position. Reset for your next rep by transferring your weight back to your toes and getting back to that high plank.
How to progress your push-up
So you can knock out some serious push-ups (with proper form of course!)… Now what?
If you find yourself at home and not sure how to keep improving your strength, look no further! Here is a list of great progressions from the traditional push-up to beyond!
Split level push-ups
You need a box, yoga block, medicine ball, basketball ball… anything of the sort that will allow you to place one hand on an incline and switch sides over.
The setup is the same as your traditional push-up but you place one hand on top of your box (or chosen item) for the movement. You can choose to stick with one hand on the incline for a full set OR “walk” your hands over and alternate sides.
Be cautious of the surface you're using and it’s stability!
Full-release push-ups
This is the progression I’ve utilized at the beginning of my home workouts and saw major strength improvements with!
It’s your traditional push-up but you will go all the way down to the floor, remove your hands temporarily, replace them on the floor, (focus on core engagement here!) and push-up… enjoy!
Decline push-ups
For a decline push-up you place your feet on an elevated surface like a bench (typically about 16” tall). The taller the box, the harder the push-up. And yes, you can advance this all the way to an inverted wall push-up! Although that will work your shoulders primarily.
Tempo push-ups
Select a tempo that challenges you (I suggested anywhere from 3-5s at each position). Whatever you choose, go through the push-up at that pace. It doesn’t have to be the same time for each segment, but slowing down the eccentric (the way down) is where you will get the most engagement.
Plyo push-up variations
There are TONS of variations of ply push-ups… Here are a couple to start with.
Clap push-ups: Pushing-up fast and hard, removing your hands from the floor and clapping before you catch yourself in the plank again
Slider push-ups Option 1: Sliders under each hand (paper towels work, too!), start with hands next to each other under your chest, slide your hands apart/wide as you descend down, slide your hands back together as you go up. Option 2: Sliders under each hand and in your normal push-up position (hands under shoulders), slide one hand out at a 45 degree angle as you go down, bring that hand back under you as you push up… alternate sides.
One arm push-ups
Exactly how it sounds… you’d just lift up one of those arms! Sounds easy, right? 😅 You can also do one legged push-ups where you lift up one leg (definitely easier than only using one arm). If you can do this, I want to see a video!
There are TONS of progression patterns you can execute to get to a push-up… and there are TONS of progressions you can do to increase the difficulty of a push-up. This list I’ve complied is simply one way you can do each of those things.
Are you working on your push-up right now?
What push-up variation are you utilizing?
Comment below and let me know!
Thanks for dropping by today! I hope you’re leaving this post having learned something new and understand how it can be beneficial to you on your unique fitness journey. If there’s a topic you’re interested in learning more about, please leave me a message here so I can add it to my list!
The head and heart behind Cochell Fitness LLC. I decided to pursue online training so I could help ‘ex’ athletes everywhere fall in love with training again.