Best Push-up Progression for Beginners

Are you tired of struggling with knee push-ups and looking for a more effective way to improve your push-up game? In this blog post, we will explore a superior approach to push-up progression that will help you build strength and perfect your form. Say goodbye to knee push-ups and hello to a more advanced and efficient method.

Creating an Incline for Your Push-Up

The key to mastering push-ups lies in gradually increasing the difficulty level. Instead of starting with knee push-ups, begin by creating an incline using readily available equipment.

1. Table or Bench Incline Push-Up

• Place your hands on a sturdy table or bench.
• Maintain a straight body position from head to heels.
• Perform push-ups with your hands elevated. 

2. Barbell Squat Rack Incline Push-Up

• If you have access to a squat rack and a barbell, attach the barbell across the rack.
• Start with an incline push-up using the barbell as your elevated surface.
• Gradually lower the barbell in increments to decrease the incline.
• Progressing Your Push-Up with the Incline
• As you gain strength and confidence, it's time to work your way closer to the floor.

3. Yoga Block-Assisted Push-Up

• Once you can perform incline push-ups comfortably, use yoga blocks to raise your hands off the ground. 
• Stack the blocks and place your hands on them.
• Decrease the number of blocks over time as your strength improves. 

Ready to take your push-ups to the next level?

Advanced push-up variations: 

1. Weighted Push-Up

• Add weight to your back to increase the challenge.
• Ensure you maintain proper form while incorporating weights.

2. Decline Push-Up

• Elevate your feet on a bench or stable surface.
• This inverted position intensifies the push-up and targets different muscle groups.

3. Band-Resisted Push-Up

• Place a resistance band around your hands and across your back.
• The band adds resistance to your push-ups, making them more demanding.
• Focusing on Proper Form & Technique 

Regardless of your chosen push-up variation, prioritize proper form and technique to maximize your gains and minimize the risk of injury.

Proper Push-Up Form and Technique Tips

Arm Position Matters

• Keep your elbows at a 45-degree angle rather than flaring them out to the sides.
• This reduces stress on your shoulder joints and emphasizes muscle engagement.

Target Your Triceps with Arm Position

• To focus on your triceps, bring your hands closer together for a tricep push-up.
• This places more tension on your triceps while still engaging your chest.

Brace Your Core

• Maintain a neutral spine and engage your core throughout the movement.
• Avoid sinking your back or raising your butt during push-ups.

Quick Tip for Getting Better at Push-Ups

Increase Frequency

To accelerate your progress, incorporate push-ups into your routine more frequently.

Even a daily set of push-ups on an incline or stable surface can help you progress faster.

In conclusion, ditch the knee push-ups and embrace a more effective push-up progression strategy. Start with incline push-ups, gradually reduce the incline, and explore advanced variations as you get stronger. Focus on proper form, arm positioning, and core engagement to optimize your push-up workouts. With dedication and consistency, you'll soon conquer the perfect push-up and achieve your fitness goals.