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Push-up progression

Push-up Progression

Progress your push-ups!

Whether you’re recovering from injury or doing them for the first time, push-ups can be more challenging than they often get credit for. ⁣However, like with any exercise, there are ways that we can modify to either regress or progress the standard push up. ⁣

In this reel, we highlight a few regressions and progressions to the standard push-up⁣:

The key is to start with which ever variation is challenging for you then progress from there.

  • Band-assisted push-ups: Using a weight rack at a gym, place a band across with tension at the height of a fully pressed pushup. Adjust position so band is positioned at waist and begin push-up from knee or toes to ground position.
  • Knee push-ups: Perform standard push-up but from knees to ground position.
  • Standard push-up: The standard push starts from a body plank position and toes to the ground
  • Hand release push-up: This is a standard push-up that the chest makes contact with ground, pause and release hands from floor, then hands make contact with the floor on the push-up motion.
  • Band resistance standard push-up: This is a standard push-up with a band laying across your shoulder blades and trapped by your hands to the ground

 

Push-ups

Push-ups are a great body weight exercise that strengthens you chest, shoulders, triceps, and abdominal muscles. With little to no equipment your can perform these easily at home or at your local gym.