How To Learn To Do Push-ups

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.

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