Perfecting and Progressing Your Push-Up

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FITNESS


by Hailey Brady, BS, ACSM-CPT

Value QUALITY over QUANTITY
Modified push-ups with correct form are going to help you progress your push-up faster than a few full push-ups with incorrect form. Your workout will be safer, more effective,
Be honest with yourself about your form.

If you're not sure what correct form looks/ feels like, ask a LifeStart professional. You can also film yourself from the side and make corrections if needed.

Modified Push-up Options

  • High elevated push-up (using a ledge, table, wall etc.)
  • Upper body elevated, knee push-up
  • Elevated push-up
  • Knee push-up (See Upper body elevated, knee push-up, remove the step or elevation and place hands on the ground)
  • Resistance band assisted push-up


Progressed Push-Up Options

  • Full push-up with perfect form and going through full range of motion
  • Feet elevated push-up ( The more elevated your feet are, the more challenging it will be)
  • Single leg push-up
    • ** Make sure to hit both sides evenly by alternating which leg is lifted**
  • Staggered push-up
    • ** Make sure to hit both sides evenly by alternating which arm is staggered**
  • Single arm elevated push-up (can also perform using a bosu, medicine ball, or yoga block to elevate the hand) 
    • ** Make sure to hit both sides evenly by alternating which arm is elevated**
  • Band resisted push-up
  • Renegade row push-up
  • Spider-Man push-up
  • Handstand push-up
    • ** PSA these are extremely challenging, I was not able to complete a full repetition. If you’re looking to target your shoulders this is definitely a great exercise. I highly suggest performing this with the yoga blocks under your hands and with a folded exercise or yoga mat beneath your head( in case you bump your head on the ground). **

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