{"id":4557,"date":"2023-07-06T22:20:12","date_gmt":"2023-07-06T22:20:12","guid":{"rendered":"https:\/\/healthnews.zone\/?p=4557"},"modified":"2023-07-06T22:20:13","modified_gmt":"2023-07-06T22:20:13","slug":"push-ups-feel-impossible-start-with-these-4-beginner-progressions-2","status":"publish","type":"post","link":"https:\/\/healthnews.zone\/?p=4557","title":{"rendered":"Push-Ups Feel Impossible? Start with These 4 Beginner Progressions"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">A step-by-step guide to building upper-body strength and achieving your first push-up<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20370%20247'%3E%3C\/svg%3E\" data-lazy-src=\"https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/07\/image-30.png\" alt=\"\" class=\"zeen-lazy-load-base zeen-lazy-load wp-image-4558\"\/><noscript><img decoding=\"async\" width=\"1024\" height=\"536\" src=\"https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/07\/image-30.png\" alt=\"\" class=\"wp-image-4558\" srcset=\"https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/07\/image-30.png 1024w, https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/07\/image-30-300x157.png 300w, https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/07\/image-30-770x403.png 770w, https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/07\/image-30-293x153.png 293w, https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/07\/image-30-390x204.png 390w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/noscript><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Have you ever walked into a group fitness class or personal training session and thought,&nbsp;<em>\u201cPlease please please don\u2019t let there be push-ups today\u201d<\/em>?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If the idea of a set of push-ups fills you with dread, you\u2019re not alone. Push-ups are tough! They\u2019re a&nbsp;<em>skill exercise<\/em>, meaning they require upper body strength, trunk stability, range of motion, and even mobility\u2026 all at once. Just being strong or fit isn\u2019t enough \u2014 it takes time and practice to master the technique.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As such, many women avoid push-ups. Maybe they\u2019ve always struggled to do them, or they just don\u2019t think they\u2019re strong enough (or they\u2019ve internalized the incredibly frustrating misconception that women can\u2019t do standard push-ups, and should stick with push-ups off their knees instead!).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>But the truth is, with proper form and some practice, almost anyone can master the push-up.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In this article, I\u2019m going to show you how to build the strength and skill you need to do push-ups, step by step. In addition to discovering all of the benefits of push-ups, you\u2019ll learn:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>How to align your body properly during your push-up practice.<\/li>\n\n\n\n<li>Four exercises that will help you progress to full push-ups.<\/li>\n\n\n\n<li>Exactly how to perform a full push-up.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Plus, I\u2019ve included a&nbsp;<a href=\"https:\/\/www.girlsgonestrong.com\/blog\/strength-training\/strength-gain\/push-up-progressions-for-beginners\/#trainingprogram\">12-week training program<\/a>&nbsp;that shows you exactly how to program these four exercises so you can achieve your push-up goal!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What Are the Benefits of Push-Ups?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The push-up is an effective bodyweight exercise whether your goal is&nbsp;<a href=\"https:\/\/www.girlsgonestrong.com\/blog\/articles\/max-strength-muscle-gain-endurance\/\" target=\"_blank\" rel=\"noreferrer noopener\">getting stronger<\/a>,&nbsp;<a href=\"https:\/\/www.girlsgonestrong.com\/blog\/articles\/5-important-tips-maximum-muscle-gain\/\" target=\"_blank\" rel=\"noreferrer noopener\">building muscle<\/a>, or<a href=\"https:\/\/www.girlsgonestrong.com\/blog\/articles\/structure-no-bs-workout-plan-works\/\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;improving overall fitness<\/a>. A horizontal pressing exercise, push-ups primarily work the chest (pectorals), triceps, deltoids, and core, but require some assistance from the glutes and leg muscles, too.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Learning to perform push-ups creates a unique opportunity for you to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Build your upper body strength<\/strong>. This will carry over to other exercises, such as bench presses and burpees. Plus, daily tasks \u2014 like moving furniture, pushing heavy doors, and getting up from the ground \u2014 will become easier and safer.<\/li>\n\n\n\n<li><strong>Improve your cardiovascular health.<\/strong>&nbsp;Push-ups engage several large muscle groups at once, forcing your heart to work harder to pump blood to those tissues.<\/li>\n\n\n\n<li><strong>Increase shoulder strength and stability<\/strong>, which can help reduce shoulder pain and risk of injury. (Note: If you have&nbsp;<a href=\"https:\/\/www.girlsgonestrong.com\/blog\/articles\/a-better-understanding-of-shoulder-health\/\" target=\"_blank\" rel=\"noreferrer noopener\">shoulder pain or an existing shoulder injury<\/a>, push-ups could be painful and even make things worse. Speak with your doctor or physiotherapist before you practice these push-up progressions.)<\/li>\n\n\n\n<li><strong>Exercise anywhere.<\/strong>&nbsp;Whether you\u2019re short on time or don\u2019t have access to a gym, add push-ups to a&nbsp;<a href=\"https:\/\/www.girlsgonestrong.com\/blog\/articles\/3-quick-effective-outdoor-bodyweight-workouts\/\" target=\"_blank\" rel=\"noreferrer noopener\">bodyweight circuit<\/a>&nbsp;and you\u2019ve got a full-body workout.<\/li>\n\n\n\n<li><strong>Boost confidence.<\/strong>&nbsp;Mastering push-ups can help you feel empowered and strong, especially if it\u2019s been on your list of fitness goals for a while.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Now you\u2019ve seen why push-ups are a great exercise to incorporate in your training, let\u2019s look at an important alignment tip to help you perform the standard push-up \u2014 as well as all the push-up progressions I\u2019m going to cover shortly \u2014 safely, effectively, and with proper technique.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Alignment and the Proper Push-Up Position<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Whether you\u2019re performing a regular push-up or a modified variation, being mindful of your form and alignment is important.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here\u2019s the trick: Think of placing a broomstick down your back.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As you get into your starting position and then perform your push-up, that imaginary broomstick should maintain contact with your body in three places:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The back of your head<\/li>\n\n\n\n<li>Your upper back<\/li>\n\n\n\n<li>Your tailbone<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20370%20247'%3E%3C\/svg%3E\" data-lazy-src=\"https:\/\/www.girlsgonestrong.com\/wp-content\/uploads\/2021\/05\/Push-up-proper-form-start-position-final.jpg\" alt=\"Jen Comas demonstrates proper alignment in the starting position of a push-up\" class=\"zeen-lazy-load-base zeen-lazy-load wp-image-42708\"\/><noscript><img decoding=\"async\" src=\"https:\/\/www.girlsgonestrong.com\/wp-content\/uploads\/2021\/05\/Push-up-proper-form-start-position-final.jpg\" alt=\"Jen Comas demonstrates proper alignment in the starting position of a push-up\" class=\"wp-image-42708\"\/><\/noscript><\/figure>\n<\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20370%20247'%3E%3C\/svg%3E\" data-lazy-src=\"https:\/\/www.girlsgonestrong.com\/wp-content\/uploads\/2021\/05\/Push-up-proper-form-bottom-position-final.jpg\" alt=\"Jen Comas demonstrates proper alignment in the bottom position of a push-up\" class=\"zeen-lazy-load-base zeen-lazy-load wp-image-42709\"\/><noscript><img decoding=\"async\" src=\"https:\/\/www.girlsgonestrong.com\/wp-content\/uploads\/2021\/05\/Push-up-proper-form-bottom-position-final.jpg\" alt=\"Jen Comas demonstrates proper alignment in the bottom position of a push-up\" class=\"wp-image-42709\"\/><\/noscript><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">Maintaining a straight line with your body \u2014 and engaging your entire core throughout the rep \u2014 will allow you to move smoothly as one solid unit, which can help your push-up (or push-up variation) feel less challenging and&nbsp;<a href=\"https:\/\/www.girlsgonestrong.com\/blog\/articles\/ask-ann-lower-back-pain\/\" target=\"_blank\" rel=\"noreferrer noopener\">protect your lower back<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quick tip: Some folks find it helpful to video themselves from the side so they can check their alignment and make any necessary adjustments.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Keep your imaginary broomstick in mind as you work on each of the following push-up progressions.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4 Progressions to Help You Achieve Your First Full Push-Up<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The key to learning push-ups is to break the movement down into small, doable exercises. As you practice these progressions, you\u2019re developing the strength and skill required to be able to perform the full push-up.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Depending on your fitness level, you can work these progressions into your training one of two ways:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Work on one progression at a time. Once you\u2019ve mastered one, move to the next, and so on.<\/li>\n\n\n\n<li>Work on two progressions at a time and increase the difficulty as you get stronger.&nbsp; (Don\u2019t worry, we\u2019ll give you a more detailed&nbsp;<a href=\"https:\/\/www.girlsgonestrong.com\/blog\/strength-training\/strength-gain\/push-up-progressions-for-beginners\/#trainingprogram\">week-by-week training guide<\/a>&nbsp;at the end of the article.)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">If you\u2019re tacking these progressions onto a workout (rather than practicing them as standalone movements outside of your training sessions), you may find it helpful to do push-up work right after your warm-up so you\u2019re not fatigued. Either way, always be sure to&nbsp;<a href=\"https:\/\/www.girlsgonestrong.com\/blog\/articles\/what-are-the-components-of-a-great-warm-up\/\" target=\"_blank\" rel=\"noreferrer noopener\">thoroughly warm up<\/a>&nbsp;first.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A final quick note before we get started: You\u2019ll notice that push-ups from the knees, otherwise known as short-lever push-ups, are not one of the progression exercises. Short-lever push-ups are an amazing exercise to target your pecs, deltoids, and triceps. However, they\u2019re often not the most effective way to progress to a full \u201clong-lever\u201d push-up (on the toes with legs extended). This is because bringing your knees to the ground significantly shortens the lever, requiring far less upper body and core strength, which are two things that need to be developed in order to perform long-lever push-ups. Additionally, an important part of push-up practice is patterning the movement properly, which is precisely what you\u2019ll be doing by working on variations that are also performed on your toes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Progression #1: High Plank Hold<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The high plank hold is incredibly important to practice when working toward a push-up, yet it\u2019s almost always overlooked. It might help to think of the high plank hold as the foundation of the movement, as it\u2019s the starting point (and ending point!) of each push-up. Plus you\u2019ll get the added benefit of&nbsp;<a href=\"https:\/\/www.girlsgonestrong.com\/blog\/articles\/complete-core-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">strengthening your core<\/a>&nbsp;while you\u2019re at it.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How to Perform a High Plank Hold<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Get into a high plank position on the ground by pressing evenly into the floor through your palms and each of your fingers until your arms are fully extended. Extend your legs out behind you with your knees off the floor and toes tucked under.<\/li>\n\n\n\n<li>Put a slight bend in your elbows. They should point about 30\u201345\u00ba out from your body.<\/li>\n\n\n\n<li>Slightly tuck your chin so your neck is in a neutral position.<\/li>\n\n\n\n<li>Create a straight line with your body by using the broomstick tip.<\/li>\n\n\n\n<li>Lightly engage through your core and glutes.<\/li>\n\n\n\n<li>Hold this position for 5\u201315 seconds (that\u2019s one rep). Release by dropping your knees to the floor.<\/li>\n\n\n\n<li>Reset your starting position, and repeat.<\/li>\n\n\n\n<li>Perform 3\u20134 sets of 3\u20135 reps. Rest 1\u20132 minutes between sets.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">If a high plank hold on the ground is too challenging, feel free to place your hands on something elevated, such as a bench or a countertop. Place your hands as high as needed until you\u2019re able to perform several reps while maintaining proper alignment.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe class=\"zeen-lazy-load-base zeen-lazy-load\" title=\"High Plank Hold\" width=\"1200\" height=\"675\" src=\"about:blank\" data-lazy-src=\"https:\/\/www.youtube.com\/embed\/7FRL_NPM43M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><noscript><iframe title=\"High Plank Hold\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/7FRL_NPM43M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/noscript>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Progression #2: Incline Eccentric Push-Up with Full Reset<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">This exercise is a great way to take the foundational strength you developed in your high plank hold and start adding some movement! Eccentric training focuses on the \u201cnegative\u201d portion of an exercise, or in this case, the descent of your push-up. Working on an incline gives you the strengthening benefits of a full push-up, but reduces the amount of weight you\u2019re moving. Learning to descend with control while maintaining excellent alignment helps build strength and get you closer to your push-up goal.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How to Perform an Incline Eccentric Push-Up with Full Reset<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Use a box, bench, couch, or other stable item that won\u2019t slide under your weight.<\/li>\n\n\n\n<li>Get into an incline high plank position with your hands on the object and arms fully extended. Extend your legs out behind you with your knees off the floor and toes tucked under.<\/li>\n\n\n\n<li>Put a slight bend in your elbows. They should point about 30\u201345\u00ba out from your body.<\/li>\n\n\n\n<li>Slightly tuck your chin so your neck is in a neutral position.<\/li>\n\n\n\n<li>Make sure your body is in a straight line by using the broomstick tip.<\/li>\n\n\n\n<li>Lightly engage through your core and glutes.<\/li>\n\n\n\n<li>Bend your elbows to lower yourself as far down as you comfortably can.<\/li>\n\n\n\n<li>Once you\u2019ve lowered down as far as you can, drop your knees to the floor. That\u2019s one rep.<\/li>\n\n\n\n<li>Reset by getting back into your incline high plank position.<\/li>\n\n\n\n<li>Perform 2\u20133 sets of 5\u20138 reps. Rest 1\u20132 minutes between sets.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">You should be at an incline that allows each rep to be challenging, but smooth and relatively fast.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe class=\"zeen-lazy-load-base zeen-lazy-load\" title=\"Incline Eccentric Push-Up with Full Reset\" width=\"1200\" height=\"675\" src=\"about:blank\" data-lazy-src=\"https:\/\/www.youtube.com\/embed\/uDvZtlstGu4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><noscript><iframe title=\"Incline Eccentric Push-Up with Full Reset\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/uDvZtlstGu4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/noscript>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Progression #3: Eccentric Push-Up with Full Reset<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Here, you\u2019ll be working the eccentric (negative) portion of the push-up as you did in the previous exercise, only this time it will feel more challenging because you\u2019re adding more body weight (i.e., resistance).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How to Perform an Eccentric Push-Up with Full Reset<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Get into a high plank position on the ground by pressing evenly into the floor through your palms and each of your fingers until your arms are fully extended. Extend your legs out behind you with your knees off the floor and toes tucked under.<\/li>\n\n\n\n<li>Put a slight bend in your elbows. They should point about 30\u201345\u00ba out from your body.<\/li>\n\n\n\n<li>Slightly tuck your chin so your neck is in a neutral position.<\/li>\n\n\n\n<li>Create a straight line with your body by using the broomstick tip.<\/li>\n\n\n\n<li>Lightly engage through your core and glutes.<\/li>\n\n\n\n<li>Bend your elbows to lower yourself toward the floor as far as you comfortably can.<\/li>\n\n\n\n<li>Once you\u2019ve lowered down as far as you can, drop your knees to the floor. That\u2019s one rep.<\/li>\n\n\n\n<li>Reset by getting back into your high plank position.<\/li>\n\n\n\n<li>Perform 2\u20133 sets of 5\u20136 reps. Rest 1\u20132 minutes between sets.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Note: You may find you\u2019re not able to lower yourself all the way to the floor yet, and that\u2019s OK! There are still a lot of benefits of practicing this with a slightly shorter range of motion. Do your best, and keep practicing.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe class=\"zeen-lazy-load-base zeen-lazy-load\" title=\"Eccentric Push-Up with Full Reset\" width=\"1200\" height=\"675\" src=\"about:blank\" data-lazy-src=\"https:\/\/www.youtube.com\/embed\/dUEhENf-Hwc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><noscript><iframe title=\"Eccentric Push-Up with Full Reset\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/dUEhENf-Hwc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/noscript>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Progression #4: Incline Push-Up<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Practicing incline push-ups is an effective way to progress to a full push-up. Like the eccentric incline push-up, you\u2019re moving less bodyweight than a regular push-up. Only now, you\u2019re adding the concentric portion of the movement \u2014 pushing back up \u2014 so you\u2019re still progressing. As you get stronger, you can further progress this movement by lowering the height of the incline until you\u2019re ready to do them on the floor.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How to Perform an Incline Push-Up<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Use a box, bench, couch, or other stable item that won\u2019t slide under your weight.<\/li>\n\n\n\n<li>Get into an incline high plank position with your hands on the object and arms fully extended. Extend your legs out behind you with your knees off the floor and toes tucked under.<\/li>\n\n\n\n<li>Put a slight bend in your elbows. They should point about 30\u201345\u00ba out from your body.<\/li>\n\n\n\n<li>Slightly tuck your chin so your neck is in a neutral position.<\/li>\n\n\n\n<li>Make sure your body is in a straight line by using the broomstick tip.<\/li>\n\n\n\n<li>Lightly engage through your core and glutes.<\/li>\n\n\n\n<li>Bend your elbows to lower yourself toward the box with control as far down as is comfortable for you.<\/li>\n\n\n\n<li>Once you lower yourself down as far as you can, engage your core to maintain your alignment as you exhale and press yourself back up to the starting position.<\/li>\n\n\n\n<li>Perform 2\u20133 sets of 5\u20136 reps. Rest 1\u20132 minutes between sets.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Perform this movement at an incline that allows each rep to be challenging, but smooth and relatively fast. If you find yourself struggling to complete the recommended reps and your form is suffering (e.g., your hips sag), find something slightly higher to place your hands on (wall push-ups are totally fine!). When each rep feels smooth and strong, it\u2019s a great confidence booster, and it helps pattern the movement correctly.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe class=\"zeen-lazy-load-base zeen-lazy-load\" title=\"Incline Push-Up\" width=\"1200\" height=\"675\" src=\"about:blank\" data-lazy-src=\"https:\/\/www.youtube.com\/embed\/ELYYefPNFow?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><noscript><iframe title=\"Incline Push-Up\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/ELYYefPNFow?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/noscript>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">How to Perform a Push-Up<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Now that you\u2019re ready to hit the floor, let\u2019s review&nbsp;<a href=\"https:\/\/www.girlsgonestrong.com\/blog\/articles\/5-tips-for-a-perfect-push-up\/\" target=\"_blank\" rel=\"noreferrer noopener\">how to do a perfect push-up<\/a>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Get into a high plank position on the ground by pressing evenly into the floor through your palms and each of your fingers until your arms are fully extended. Extend your legs out behind you with your knees off the floor and toes tucked under.<\/li>\n\n\n\n<li>Put a slight bend in your elbows. They should point about 30\u201345\u00ba out from your body.<\/li>\n\n\n\n<li>Slightly tuck your chin so that your neck is in a neutral position.<\/li>\n\n\n\n<li>Create a straight line with your body by using the broomstick tip.<\/li>\n\n\n\n<li>Lightly engage through your core and glutes.<\/li>\n\n\n\n<li>Bend your elbows to lower yourself toward the floor as far down as you comfortably can.<\/li>\n\n\n\n<li>Maintain your alignment as you exhale and press yourself back up to the starting position as one solid unit.<\/li>\n\n\n\n<li>Perform 2\u20134 sets of 5\u20136 reps. Rest 1\u20132 minutes between sets<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe class=\"zeen-lazy-load-base zeen-lazy-load\" title=\"How to Perform a Push-Up\" width=\"1200\" height=\"675\" src=\"about:blank\" data-lazy-src=\"https:\/\/www.youtube.com\/embed\/20X8EsmKutQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><noscript><iframe title=\"How to Perform a Push-Up\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/20X8EsmKutQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/noscript>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"trainingprogram\">Your 12-Week Push-Up Training Program<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Whether you\u2019re practicing your push-up progressions on their own, or incorporating them into your existing strength training program, you can use this 12-week program to help you work your way up to full push-ups.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I recommend doing push-up work at the beginning of your workout&nbsp;<a href=\"https:\/\/www.girlsgonestrong.com\/blog\/articles\/dynamic-warm-up-a-10-minute-pre-workout-routine-for-women\/\" target=\"_blank\" rel=\"noreferrer noopener\">following your warm-up<\/a>, when your muscles are still fresh. When you\u2019re done with your session, allow 48 hours for recovery before repeating your push-up practice. Depending on where you\u2019re at in the program, you can expect to train your push-ups between 1 and 3 times per week.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And remember: You\u2019ve got this!<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20370%20247'%3E%3C\/svg%3E\" data-lazy-src=\"https:\/\/www.girlsgonestrong.com\/wp-content\/uploads\/2021\/05\/12-Week-Push-Up-Progression-Program-graphic-772x1024.jpg\" alt=\"\" class=\"zeen-lazy-load-base zeen-lazy-load wp-image-42713\"\/><noscript><img decoding=\"async\" src=\"https:\/\/www.girlsgonestrong.com\/wp-content\/uploads\/2021\/05\/12-Week-Push-Up-Progression-Program-graphic-772x1024.jpg\" alt=\"\" class=\"wp-image-42713\"\/><\/noscript><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.girlsgonestrong.com\/wp-content\/uploads\/2021\/05\/12-Week-Push-Up-Progression-Program.pdf\">Download your PDF of the 12-Week Push-Up Training Program here.<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Get in the best shape of your life\u2014for good.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">With Girls Gone Strong Coaching, you\u2019ll get the support, accountability, and expert coaching to eat and exercise in a sustainable way \u2014 without restrictive diets or spending your life in the gym.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Whether your health and fitness goals are to\u2026<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Get stronger<\/li>\n\n\n\n<li>Gain muscle<\/li>\n\n\n\n<li>Lose body fat<\/li>\n\n\n\n<li>Improve your pull-ups<\/li>\n\n\n\n<li>Have a safe and healthy pregnancy<\/li>\n\n\n\n<li>Return to exercise safely postpartum<\/li>\n\n\n\n<li>Heal your relationship with food<\/li>\n\n\n\n<li>Increase your confidence<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">&#8230; or anything else, we\u2019ll help you achieve them.&nbsp;<strong>You can experience life-changing results while eating and exercising in a way that actually fits into your life \u2014 instead of controlling it.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Throughout our 12-month program, you\u2019ll get a simple, step-by-step plan for developing nutrition, fitness, and mindset habits that will lead the way in reaching your goal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your coach is available 5 days a week to answer questions and help you navigate situations \u2014 like eating while you\u2019re on vacation, exercise substitutions so you don\u2019t aggravate your knee pain, or planning a workout with limited equipment options \u2014 so you always have support when you need it. And together, you&#8217;ll find the best path toward long-term results in a way that works for you.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You\u2019ll learn how to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Improve your nutrition without giving up the foods you love<\/li>\n\n\n\n<li>Exercise safely and effectively so you\u2019re getting maximum results from your workouts without burning yourself out<\/li>\n\n\n\n<li>Increase your confidence, love the way your body looks, feels, and performs \u2014 and enjoy your life more than you ever thought possible<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">And you\u2019ll become the happiest, fittest, strongest version of yourself, one step at a time.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Interested in learning more? Join our free, no-obligation pre-sale list.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Twice a year we accept a small number of new coaching clients. Join the free, no-obligation pre-sale list below for the chance to enroll early and save up to 45% off the general public price.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Source: <a href=\"https:\/\/www.girlsgonestrong.com\/blog\/strength-training\/strength-gain\/push-up-progressions-for-beginners\/\">https:\/\/www.girlsgonestrong.com\/blog\/strength-training\/strength-gain\/push-up-progressions-for-beginners\/<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A step-by-step guide to building upper-body strength and achieving your first push-up Have you ever walked into a group fitness class or personal training session and thought,&nbsp;\u201cPlease please please don\u2019t let there be push-ups today\u201d? If the idea of a set of push-ups fills you with dread, you\u2019re not alone. Push-ups are tough! They\u2019re a&nbsp;skill exercise, meaning they require upper body strength, trunk stability, range of motion, and even mobility\u2026 all at once. Just being strong or fit isn\u2019t enough [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-4557","post","type-post","status-publish","format-standard","hentry","category-fitness"],"_links":{"self":[{"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/posts\/4557","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/healthnews.zone\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4557"}],"version-history":[{"count":1,"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/posts\/4557\/revisions"}],"predecessor-version":[{"id":4559,"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/posts\/4557\/revisions\/4559"}],"wp:attachment":[{"href":"https:\/\/healthnews.zone\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4557"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthnews.zone\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4557"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthnews.zone\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4557"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}