Get your First Push-up: 4 Easy Steps
Ready to build full-body strength and achieve your first push-up? Whether you’re just starting out or looking to refine your technique, this 4-step push-up progression will guide you through each stage of the journey. Best of all, you don’t need any equipment—just your body and a wall!
Here's a 4-step progression to help you build up to your first push-up, with options for each level:
Wall or Table Push-ups: Start by placing your hands on a wall at shoulder height. Step back slightly and perform push-ups against the wall. This helps you get used to the movement while minimizing the load on your muscles.
Knee Push-ups: Move to the floor and perform push-ups with your knees on the ground. Keep your body in a straight line from your knees to your shoulders. This reduces the amount of body weight you're lifting, making it easier to focus on form.
Controlled Negatives: Begin in the top position of a push-up (on your toes or knees). Lower yourself slowly (taking about 3-5 seconds) until your chest nearly touches the floor. Push back up to the starting position or use your knees to assist. This helps build strength and control in the lowering phase of the push-up.
Full Push-ups: Once you're comfortable with the previous steps, try performing push-ups from your toes. Place your hands shoulder-width apart on the floor, extend your legs back, forming a straight line from your head to your heels. Lower your body by bending your elbows until your chest nearly touches the ground, then push back up to the starting position. Keep your core engaged throughout the movement.Focus on maintaining good form, with your body in a straight line and core engaged.
To make it Successfully to your 1st PUsh-Up:
Consistency is Key: Practice these exercises regularly, aiming for at least 2-3 times a week.
Listen to Your Body: If you feel any pain, especially in your shoulders or wrists, take a break and reassess your form.
Celebrate Progress: Even small improvements are victories. Track your progress and celebrate each step forward!
By following this progression, you’ll build the strength needed for your first push-up and set the foundation for even more advanced moves. Keep pushing forward, and before you know it, you’ll be knocking out push-ups like a pro! 💪🚀