Push up Progressions

Push ups progressions

Want to get better at pushups? Start doing them at an incline.

Have perfect form with hands wide at chest level, shoulders retracted and depressed, neck in a neutral position, abs in, glutes and quads contracted, and pressing into all fingers to protect your wrists.

Progression from incline to floor pushups:

  • Start from a higher surface (against a wall) with feet wider than shoulders with perfect form.
  • Perform as many reps as you can without losing your form – aim for 10 -15 slow reps (2 counts down, 2 counts up). Rest and repeat for one more set. Note: only do as many reps as you can with perfect form, otherwise stop set.
  • To increase difficulty, narrow your foot stance.
  • Once narrowed stance successful, add one leg up (shown in photo).
  • Slowly lower the incline as successful – repeat the wide stance to one leg process to increase difficulty.

Fitness motivation

Consistency is key. Do your push up sets 2-3x per week to build strength and you will be doing them from the floor in no time!

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