Get Your First Push-Up! 5 Game-Changing Core Exercises!

As I talk about all the time, push-ups are a moving plank. In order to get your first push-up, and learn more advanced types of push-ups, you need to be able to maintain a plank for the duration of the exercise.

Many people of all fitness levels and abilities struggle to do this. As a result, they are forced to move an unstable object versus a stable object. Moving a stable object will make each rep feel dramatically easier (and it will look way better in terms of form). In short, lumbo-pelvic stability matters!

If you are looking for an amazing push-up progression program, check out my Ultimate Push-Up Program. My world class full body push-up program is for beginners to elites!

Here are 5 core exercises that will significantly improve your ability to get your first push-up, improve your push-up form, and learn advanced types of push-ups! I’m sharing exercises that vary in difficulty.

#1) Hands Elevated Forearms To Hands Presses

This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility (and stability on the planted side), and to some extent, upper body strength.

Coaching Tips:

Get into a plank position from your forearms and feet, and place your forearms on an elevated surface like a box or bench.

Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position.

While maintaining the same body positioning, gaze directly down to a spot on the floor/elevated surface. For the duration of the exercise, yo ur eyes should remain fixed on this spot.

Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between. The farther apart your feet are, the more stable your base will be.

Position your forearms so they are shoulder width apart. Your shoulders should be above your elbows.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.

Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.

Using one arm at a time, press up so you are on your hands, and so your elbows are fully extended. Do not allow your elbows to flare out.

As you are performing the pressing movement, and while you are in the top position, your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands/wrists. Pretend you are trying to spread your full hands and fingers to the bench/surface.

In the top position, your shoulders, elbows and wrists should be in a stacked position.

When you are pressing your body away from the surface, protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage. Do not keep them pinned.

Exhale after you have pressed away from the surface and as your body is approaching the top position.

For the duration of the exercise, aside from your arms, the rest of your body should remain in a relatively fixed position.

For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, weight to shift from foot to foot, or hips to pike or collapse. Your torso and hips should remain square to the floor/elevated surface.

Make sure you alternate which side initiates the press.

#2) Weight Transfers From Plank

This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility (and stability on the planted side).

Coaching Tips:

Get into a plank position from your hands and feet. Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position.

Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between. The farther apart your feet are, the more stable your base will be.

Position your hands so they are shoulder width apart.

Your shoulders, elbows and wrists should be in a stacked position.

Place a dumbbell, kettlebell, or weight plate on one side of your body and so it is just outside of your shoulder.

Your weight should be evenly distributed throughout your full hand and fingers, not just at the base of your hand/wrist. Pretend you are trying to spread your full hand and fingers to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.

Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.

Now pass (or slide) the weight to the opposite side of your body. Reset, and repeat using the opposite arm.

Aside from the arm that is transferring the weight, the rest of your body should remain in a fixed position for the duration of the exercise.

Pay attention to your non-working/supporting side. Push away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.

For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, weight to shift from foot to foot, or hips to pike or collapse. Your torso and hips should remain square to the floor.

In terms of breathing, do what works and feels best for you.

#3) Body Saws

This exercise strengthens the serratus anterior muscle, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.

Coaching Tips:

Place each foot on a slider pad.

Get into a plank position from your forearms and feet. Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position.

Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between. The farther apart your feet are, the more stable your base will be.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.

Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.

Use the muscles in your shoulders and around your shoulder blades and press your body backwards. Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and pull your body forward, and return to the starting position.

Do not keep your shoulder blades pinned. They are meant to move.

For the duration of the exercise, aside from your upper body, the rest of your body should remain in a fixed position.

For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, weight to shift from foot to foot, or hips to pike or collapse. Your torso and hips should remain square to the floor.

In terms of breathing, do what works and feels best for you.

If you are looking for an amazing push-up progression program, check out my Ultimate Push-Up Program. My world class full body push-up program is for “experienced beginners” to elites, and also coaches. Followed by THOUSANDS of people of all genders in over 72 countries worldwide. Great for home AND gym workouts!

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#4) Renegade Rows

This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility (and stability on the planted side), and to some extent, upper body strength.

If you are performing this exercise correctly your weight should remain equally distributed on both feet and your body should remain in a relatively fixed position. Most people do not perform renegade rows properly and just go through the motions!

Coaching Tips:

Get into a plank position from your hands and feet, and hold onto a pair of dumbbells.

Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position.

Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between. The farther apart your feet are, the more stable your base will be.

Position your hands so they are shoulder width apart.

Your shoulders, elbows and wrists should be in a stacked position.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.

Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.

Perform a single arm row. Initiate the movement by using the muscles in your mid and upper back and draw your shoulder blade in towards your spine (retract). Do not initiate the movement with your arm, and do not use momentum.

In the top position, do not allow your elbow to flare out.

Lower the weight to the starting position with control. Your shoulder blade should perform the reverse movement (protraction) as it did during the rowing/concentric component. Think about moving your shoulder blade away from your spine and around your ribcage. Do not keep it pinned.

Pay attention to your non-working/supporting side. Push away from the dumbbell and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.

For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, weight to shift from foot to foot, or hips to pike or collapse. Your torso and hips should remain square to the floor.

Exhale after you have initiated the row; you may inhale and “reset” as the weight is returning to the starting position, or you may do a full reset when you are in the starting position. Do what works and feels best for you.

#5) Single Arm Bent-Over Rows From Plank

This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility (and stability on the planted side), and to some extent, strengthens the mid and upper back.

If you are performing this exercise correctly your weight should remain equally distributed on both feet and your body should remain in a fixed position.

Coaching Tips:

Get into a plank position with your forearm on a bench, and feet on the floor.

Hold onto a dumbbell in the other hand.

Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position.

While maintaining the same body positioning, gaze directly down to a spot on the bench. For the duration of the exercise, your eyes should remain fixed on this spot.

Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between. The farther apart your feet are, the more stable your base will be.

On your planted side, your shoulder and elbow should be in a stacked position.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.

Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.

Perform a single arm row. Initiate the movement by using the muscles in your mid and upper back and draw your shoulder blade in towards your spine (retract). Do not initiate the movement with your arm, and do not use momentum.

In the top position, do not allow your elbow to flare out.

Lower the weight to the starting position with control. Your shoulder blade should perform the reverse movement (protraction) as it did during the rowing/concentric component. Think about moving your shoulder blade away from your spine and around your ribcage. Do not keep it pinned.

In the bottom position, your elbow should be close to fully extended, but not hyperextended.

Pay attention to your non-working/supporting side. Push away from the bench and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.

For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, hips to collapse or pike, or weight to shift from foot to foot. Your torso and hips should remain square to the bench/floor.

Exhale after you have initiated the row; you may inhale and “reset” as the weight is returning to the starting position, or you may do a full reset when you are in the starting position. Do what works and feels best for you.

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