Push-ups are a fundamental strength training exercise that everyone should master. Here's how to perform them correctly and progress effectively:

Proper Push-Up Form:

1. Hand Position

• Place hands slightly wider than shoulders
• Fingers pointing forward or slightly outward
• Arms should form an arrow shape, not a T
• Hands aligned with chest/nipples

2. Body Alignment

• Form a straight line from head to heels
• Engage core and clench glutes
• Keep head neutral, looking slightly ahead
• Feet shoulder-width apart or together

3. Movement Pattern

• Lower chest to ground until elbows reach 90 degrees
• Keep elbows close to body
• Push back up explosively
• Maintain rigid body position throughout

Push-Up Progression Levels:

1. Wall Push-ups (Beginner)

• Stand facing wall
• Place hands on wall at shoulder width
• Perform push motion
• Progress: 4 sets of 20 reps

2. Elevated Push-ups

• Hands on raised surface (bench/table)
• Lower height as strength increases
• Progress: 4 sets of 20 reps

3. Knee Push-ups

• Same form as regular push-ups
• Support weight on knees instead of feet
• Progress: 4 sets of 20 reps

4. Standard Push-ups

• Full body weight
• Perfect form essential

Advanced Variations:

• One-legged push-ups
• Diamond push-ups
• Decline push-ups
• Plyometric push-ups
• Handstand push-ups

Tips for Improvement:

• Rest 48 hours between sessions when starting
• Stop when form deteriorates
• Track repetitions and sets
• Increase protein intake
• Focus on core strength
• Maintain proper nutrition

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