A concise push-up progression guide to help you achieve your first proper push-up.

The key to mastering push-ups is consistent training, starting with easier variations and gradually progressing to more challenging ones. Here's a comprehensive plan:

Push-up Variations by Difficulty (% of body weight):

• Wall Push-ups (4' height): 9%
• Countertop Push-ups (3' height): 20%
• Waist-high Push-ups (2' height): 36-41%
• Knee Push-ups: 49%
• Regular Push-ups: 64%

Proper Push-up Form:

1. Keep elbows close to body (arrow shape, not T-shape)
2. Maintain straight line from head to heels
3. Lower until chest touches ground
4. Push back up to starting position
5. Keep core tight throughout movement

Essential Supporting Exercises:

1. Push-up Negatives

• Start in push-up position
• Lower slowly to ground
• Use knees to push back up
• Builds eccentric strength

2. Plank Holds

• Start with knee planks (30 seconds)
• Progress to full planks (60 seconds)
• Graduate to push-up position holds

Workout Plan (3x per week):

1. Warm-up:

• Arm circles: 10 each direction
• Wrist stretches: 5 per side

2. Main workout:

• 3-4 sets of push-up variation (8-10 reps)
• 2-3 push-up negatives
• 60-second plank hold

Progress by:

• Adding reps
• Adding sets
• Moving to harder variations
• Increasing hold times

Track your progress and stay consistent with the plan. Aim to progress every 1-2 weeks by either increasing reps or moving to a more challenging variation.

[Article continues with all remaining images and sections in original order...]

Related Articles

Previous Articles