Pushup Progressions For Beginners

Pushups are such a great exercise, especially for being Bodyweight only. Pushups, Pull-ups, Planks, & Squats are all movements you should really work on before moving on to other strength building exercises

Benefits of pushups:

1. UpperBody Strength (Triceps, Chest, Shoulders)

2. Core Strength

3. Boost Metabolism (because it works so many muscle groups at the same time)

4. No Excuse Movement (no equipment needed!)

5. Transferable Strength (Pushups means never saying “I’ve fallen and I can’t get up” )

But! With us you can’t do a standard* pushup?

Before we continue, there is no such things as “guy” or “girl” pushups. There just aren’t.

I’ve seen first hand, girls do more push-ups than guys…

Ok, back to it….

If you can’t get your first “standard pushup”…

Try out these method and progressions to help build up your UpperBody and core strength.

And, I would actually work backwards to find where you should start. (If that makes sense)

You won’t know where to start until you fail. Try doing a standard pushup.

Body in a high plank position. Hand at shoulder width. Arms straight. Back flat.

Try to lower yourself down, close to the ground, and bring yourself back to the starting position.

Can you do 1? GREAT! Build on that.

Can’t do any? That’s great too!

Try hand Release Pushups. Then try kneeling pushups. Pushups from a chair. Pushups from the wall.

The goal here is to just try.

Work on it. Consistently. 3-4x a week

Aim for 10-12 reps of whatever progression you are at. Once you can consistently get that, move on.