Beginner Push Up Progressions

Why this resource is helpful:

"Push-ups are one of the most dynamic bodyweight exercises you can perform. The basic push up works the pectoral muscles, triceps, and deltoids while also engaging your core. Performing push-ups on a regular basis is a great way to build your upper body and core strength.

While a great exercise to build strength they can also be difficult for many people to perform properly. Follow these three easy steps to build strength and improve your push-up form!

1) Knee Push Ups
Proper knee push up in upper position

Knee Steps
Start kneeling on the floor
Extend arms into a high plank position
Make sure your shoulders are over your wrists and hands shoulder-width apart
Slowly lower your body while keeping your head aligned with your spine and back straight
Press back up until your arms are fully extended. *to engage chest more, think about squeezing your elbows together as you press up. Pressing straight up often works your triceps more than the chest
Repeat this process for multiple reps as long as you can keep proper form
2) Elevated Push Ups
Proper elevated push up form in upper position

Proper elevated push up form in lower position
Elevated Steps
Find a bar, bench, box, countertop or other object to place your hands on
Extend your legs behind into an elevated plank against the object
Make sure your shoulders are over your wrists and hands shoulder-width apart
Slowly lower your body while keeping your head aligned with your spine and back straight
Press back up until your arms are fully extended, without locking out your elbows
Repeat this process for multiple reps as long as you can keep proper form"

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