how to perfect your pushups!
Does anyone remember being in high school and having to do the push up test? I hadn't begun my fitness journey, honestly, I don't think I have even ever picked up a weight.
I remember dreading test day, knowing I wouldn't even be able to get 1. I think it's safe to say, being able to do push ups now makes me feel like a total BA! If you've ever felt the same, or you just want to be able to do a standard push up, here is a way to progress in those!
1) Start with an incline push up. You can even start at wall push ups. Start at an incline where you are able to get about 10-12 reps, from there lower your incline down (think a lifting bench) and once you can perform 10-12 reps at that low incline, you are ready to move to your next progression.
2) Next is going to be knee push ups with your hands on the floor. Start off by seeing how many you can get and continue to try to go for 2-3 more reps each day/week your perform this exercise! Once you feel like knee push ups are becoming too easy, challenge yourself to see if you can do a standardized push up.
3) Lastly, your push up. Once you have gotten to the point of being able to do a standard push up where both your hands and feet are on the ground, I recommend doing these each day or every other day to build muscle memory and strength. Say the first day you can get 2 push ups, the next day try to go for a few more!
Overall, consistency in the exercise is going to get you closer to being able to perform these for reps :)
Never again will a push up test make us feel weak 💪🏽💪🏽
Getting to that first proper standard push-up felt like scaling Everest, didn't it? The progression outlined in the main article is fantastic, and it’s truly the path I followed. But as I kept training, I picked up a few extra tips that really helped solidify my form and accelerate my strength. First off, let's talk about form – it’s literally everything. When you're doing those incline push-ups, whether against a wall or a bench, focus on keeping your body in a straight line from your head to your heels. Don't let your hips sag or pike up. Imagine a plank that moves! Your hands should be directly under your shoulders, and as you lower, try to tuck your elbows slightly back, not flare them out to the sides like wings. This protects your shoulders and engages your chest more effectively. I used to just push up and down, but once I started thinking about engaging my core and squeezing my glutes even during incline push-ups, I felt stronger almost instantly. Moving onto knee push-ups, the same form principles apply. It’s not just about getting off your knees; it’s about perfecting the movement pattern. Keep that straight line from your head down to your knees. Many people let their hips drop or arch their lower back. To fix this, really brace your core as if you're about to get punched in the stomach. My personal trick was to pretend I had a broomstick taped to my back – if it lifted off my lower back or neck, I knew my form was off. This stage is crucial for building the foundational strength needed for a full standard push-up. If you find knee push-ups getting easy, instead of rushing to the standard version, try increasing your reps, or slowing down the eccentric (lowering) part of the push-up. This time under tension is a game-changer! Finally, when you hit those standard push-ups, it's all about total body tension. Every muscle from your head to your toes should be engaged. Think about pressing the floor away from you, rather than just lifting your body. A common mistake I saw (and made!) was letting my elbows flare out too much, or not going for a full range of motion. Aim for your chest to lightly touch the floor, then push explosively back up. If you can only do a few with perfect form, that’s far better than many sloppy ones. Beyond the actual mechanics, consistency, as mentioned, is key for any push up progression. I found that training 3-4 times a week, focusing on quality over quantity, yielded the best results. For example, I’d do 3-4 sets of as many good reps as possible, resting for a minute or two between sets. Don't be afraid to drop back to an easier progression, like incline or knee push-ups, if you're having an off day or want to focus on volume without sacrificing form. It’s all part of the journey to becoming stronger. Once you've nailed the standard push-up, the fun doesn't stop! You can explore variations like wide-grip push-ups for more chest activation, close-grip (diamond) push-ups to torch your triceps, or even elevate your feet for decline push-ups to challenge your upper chest and shoulders. Some people even venture into fingertip push up progression for increased grip strength and challenge, though that's definitely an advanced move! Each variation helps build different aspects of strength and keeps your workouts exciting. Remember, every rep is a step closer to your fitness goals!
