How To Learn To Do Push-ups

Chloe Pedley Nov 19, 2016 0 comments 0

How To Learn To Do Push-ups

If you're recently post-natal or pregnant or have abdominal separation - stop reading right now, this article ain't for you! There are other push-up modifications that will suit your body, and I'll be posting an article series on them soon!

Push-ups are SUPER awesome! They hit a whole bunch of muscle groups (Chest, core, triceps, shoulders, legs) They’re a really functional move that is beneficial as we age and they’re a great show off move!
Like anything new, it can take a little practise to get push-ups nailed, so start by modifying the push-up to strengthen the muscle groups you’re going to need to complete a full push-up.

A good push-up has your body moving as a plank, bringing your CHEST to the ground, then squeezing back up.

Key points to remember are

  • A strong core, strong butt, and keeping your neck neutral.
  • Your hands should be shoulder width apart.
  • You should visualise bringing your chest to the ground.

Step 1 – the Quadriped push-up.

Perform the push-up on all fours, with your knees and feet stabilising you on the ground.

Practise this move until you can comfortably complete 3 sets of 8-10 repetitions

Step 2 – Push-ups on your knees

Perform the push-up on all fours with your feet off the ground, balancing on your knees.

Practise this move until you can perform 3 sets of 8-10 repetitions comfortably.

 

Step 3 -  Push-ups on a bench

Using a park bench, fitness bench, or even a stable table, perform the push-up on your toes, bringing your chest to the bench.

Practise this move until you can perform 3 sets of 8-10 repetitions comfortably.

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Step 4 the full push-up

Woah, look at you go superstar! Perform the push-up on your toes with your hands shoulder width apart.

Remember your body moves as a plank, keep your core and your butt strong.

Practise this move until you can perform 3 sets of 8-10 repetitions comfortably.

 

Working up to it

Note: If you’ve moved up a difficulty level, you can start the set using the harder method, and as you get to failure, drop back to an easier level.

It is SO important to perform a pushup with good form, as opposed to nailing the pushup with poor form for the sake of showing off.

Chloe Pedley
Founder at Polkadotsi
Chloe is the founder of Polkadotsi, mother of four little boys, and wife and lover to a magnificent husband.
She's interested in all things sex and sexuality, and seeks to make a positive difference in the world by education.

Chloe is the founder of Polkadotsi, mother of four little boys, and wife and lover to a magnificent husband. She's interested in all things sex and sexuality, and seeks to make a positive difference in the world by education.

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