I used to really struggle with push ups. They are tough! Here’s some push up regressions to start with if you can’t quite do a push up yet. Start with the first exercise and once you get comfortable with it, progress to the next!
1. WALL PUSH UP:
- Face a wall, standing a little farther than arm’s length away, feet shoulder-width apart.
- Lean body forward and put your hands flat against the wall at shoulder height and shoulder-width apart. - Bend elbows and lower your upper body toward the wall in a slow, controlled motion. Keep your feet flat on the floor.
- Slowly push yourself back until your arms are straight.
2. TABLE TOP PUSH UP:
- Start on all fours with your arms straight, your shoulders over your wrists, and your hips over your knees.
- Bend yours elbows and lower your upper body slowly to the ground.
- When your face gets close to the ground, press up with your arms and return to starting position.
3. KNEE PUSH UP:
- Place knees on the floor, hands below shoulders, and body in a neutral position.
- Keeping your back straight, start bending the elbows until your chest is almost touching the floor.
- Pause and push back up to starting position.
4. INCLINE PUSH UP:
- Stand facing a study elevated platform. Place hands on edge of platform, slightly wider than shoulder width.
- Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.
- Push body up until arms are extended.
5. PUSH UP:
- Begin in push up position as shown.
- Draw in navel and contract glutes
- Keeping pelvis in a neutral position, slowly lower body toward ground, by flexing elbows and retracting and depressing shoulder blades.
- Push back up to starting position, by extending elbows and contracting chest. Do no allow head to jut forward.