Push Ups

For starters –

If you’re new to this movement, you may need to start with the modified push up. 

  1. Begin on all fours in a plank position with arms straight.
  2. Lower your knees to the floor, ensuring your back is in a straight line. 
  3. Keep the arms straight, with the wrists underneath the shoulders, palms flat on the ground, fingers facing forwards. 
  4. Keeping the back straight (with the neck in-line), lower your chest to the floor via a slow, controlled bending of the elbows. 
  5. Push back up, ensuring you do not lock out the elbows. 
  6. Repeat. 

 

Next Steps –

Once you have developed your upper body strength and feel confident to progress, you can move onto the standard push up. 

  1. Begin on all fours in a plank position with arms straight.
  2. Ensure your back is straight, with your neck in-line. 
  3. Keep the arms straight, with the wrists underneath the shoulders, with palms flat on the ground, fingers facing forwards. 
  4. Hands can be shoulder width apart or wider. 
  5. Keeping the back straight, lower your chest to the floor via a slow, controlled bending of the elbows. 
  6. Push back up, ensuring you do not lock out the elbows. 
  7. Repeat. 

 

 

An Alternative –

If you are ready to progress from the modified push up, but don’t feel ready to tackle the standard move, you can opt for an incline push up. 

  1. Place a box or step on the ground in front of you. 
  2. Place your hands on the incline, and assume a high plank position, with the feet in a lower position. 
  3. Ensure your back is straight, with your neck in-line. 
  4. Keep the arms straight, with the wrists underneath the shoulders, with palms flat on the ground, fingers facing forwards. 
  5. Hands can be shoulder width apart or wider. 
  6. Keeping the back straight, lower your chest to box/ step via a slow, controlled bending of the elbows. 
  7. Push back up, ensuring you do not lock out the elbows. 
  8. Repeat. 
  9. This move can be made more challenging by using an unstable incline (in the video below, I am using a Reebok Easytone Step). 

 

 

Progression –

If you can complete the standard push up with good form and are ready to progress, a decline push up is a good option. 

  1. Place a box or step on the ground behind you. 
  2. Place your feet on the incline, and assume a high plank position, with the hands in the lower position. 
  3. Ensure your back is straight, with your neck in-line. 
  4. Keep the arms straight, with the wrists underneath the shoulders, with palms flat on the ground, fingers facing forwards. 
  5. Hands can be shoulder width apart or wider. 
  6. Keeping the back straight, lower your chest to to the floor via slow controlled bending of the elbows. 
  7. Push back up, ensuring you do not lock out the elbows. 
  8. Repeat. 
  9. This move can be made more challenging by using an unstable incline (in the video below, I am using a Reebok Easytone Step).