“I hate pushups, I suck at them.”

Sound familiar…?

First things first, THAT attitude needs to be left at the door.

Secondly, how much have you ACTUALLY worked to improve them…?

The second question usually gets the downcast glance to the floor in shame telling me “not very much”.

Let’s talk PUSH UP PROGRESSION!

1️⃣Make sure your HANDS AND ARMS are in the proper position. ✅Elbows tucked at 45 (allows rotator cuff/lats to stabilize the shoulder joint)
✅Hands Thumbs distance outside the shoulders
✅Thumbs in line with nipples at the bottom

2️⃣Start elevated enough to be on your toes, engaging your entire body and going through full range of motion. Being on your knees is one way, but its not the BEST way to start pushups unless you’re also supplementing with planks because the full body cooperation is important. Once you get comfortable at a certain height doing 8-12 reps at at time – move down and make it harder!

3️⃣Get to your knees on the FLOOR. (BTW these are not “girl pushups” they are “MODIFIED pushups”) Full range of motion is key here. There are times for partial range of motion, but it’s not right at the start. If you can’t do this yet, elevate yourself back up.

4️⃣Start NEGATIVES. Up on the knees, SLOWLY down on the toes. CONTROL IS IMPORTANT.

5️⃣Partial range of motion. Use a block or something you can touch down to in order to work the top range of motion at a higher resistance / more reps. Work your way down.

6️⃣Use a mini band or a band across the squat rack to assist full range of motion pushups.

7️⃣BUST EM OUT GIRL!!

These progressions don’t have to be used all in order. Once you can perform the higher level with good form – start to incorporate a couple of them throughout the week in a systematic, PROGRESSIVE MANNER that allows your body to recover.

Are some of these variations new for you or are you using them already? Share your pushups and tag me!!