Get Your First Push-Up With These 5 Push-Up Progressions

Push-ups are an incredibly effective and empowering bodyweight exercise, but are one that many people of all fitness levels and abilities struggle to excel at. It’s not uncommon for someone to be able to bench-press hundreds of pounds, yet struggle to be able to perform a properly executed push-up. I’m not joking.

Push-ups are a technically demanding exercise, and require a significant amount of upper body strength, shoulder and scapular controlled mobility, and lumbo-pelvic stability.

Like pull-ups, the beauty of push-ups is that once you master the basics the sky is the limit and there are so many different types of push-ups you will be able to learn.

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 top push-up progression exercises that will help you get your first push-up, improve your push-up form, and learn more advanced types of push-ups.

#1) Hands Elevated Push-Ups

Do you have the goal of being able to perform regular push-ups but aren’t quite ready? If your goal is to be able to perform regular push-ups, I will come right out and say that I prefer hands elevated over kneeling push-ups. While this is subjective, in my 19+ years of coaching, I’ve found that the carryover from hands elevated push-ups to regular push-ups is significantly greater. With hands elevated push-ups, the same body positioning is utilized. This is key.

You may perform this exercise using an elevated surface like a box, bench, barbell (in a rack), Smith Machine, etc.

Coaching Tips:

Place your hands so they are on an elevated surface.

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.

While maintaining the same body positioning, gaze directly down to a spot on the floor/surface. 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.

Position your hands so they are shoulder width apart or slightly wider. Figure out what hand width and positioning works and feels best for you.

At the top of the push-up, your shoulders, elbows, and wrists should be in a relatively stacked position. Your shoulders can be slightly ahead of your hands if this helps you keep your elbows stacked over your wrists/hands when you are in the bottom position of the push-up.

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.

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/think about wrinkling the front of your shirt), 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.

Descend into the push-up and retract your shoulder blades. Think about lightly drawing your shoulder blades together and towards your spine as you are performing the eccentric component, but do not overdo this movement. Imagine you are pulling or “rowing” your body down to the surface. Do not just drop down.

In the bottom position, your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out. In the bottom position, your body and arms should resemble an “arrow,” not a “T”.

Once your upper arms are approximately parallel (or slightly closer) to the elevated surface, press up and return to the starting position.

When you are pressing your body away from the surface and are returning to the top position, 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 returning to the top position of the push-up.

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, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to collapse or pike, or neck to collapse.

#2) Body Saws

This exercise strengthens the serratus anterior muscle, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability (think core). ⁣ The serratus anterior muscle is a key player in scapular protraction, which is an important part of the push-up.

You may use slider pads, towels, etc.⁣⁣

Coaching Tips:

Place each foot on a slider pad/towel.

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.

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/think about wrinkling the front of your shirt), 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, 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, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.

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

#3) Eccentric Only Push-Ups

This exercise helps you learn the eccentric/lowering component of the push-up.

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.

While maintaining the same body positioning, gaze directly down to a spot on the floor. 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.

Position your hands so they are shoulder width apart or slightly wider. Figure out what hand width and positioning works and feels best for you.

At the top of the push-up, your shoulders, elbows, and wrists should be in a relatively stacked position. Your shoulders can be slightly ahead of your hands if this helps you keep your elbows stacked over your wrists/hands when you are in the bottom position of the push-up.

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 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/think about wrinkling the front of your shirt), 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.

Descend into the push-up and retract your shoulder blades. Think about lightly drawing your shoulder blades together and towards your spine as you are performing the eccentric component, but do not overdo this movement. Imagine you are pulling or “rowing” your body down to the floor. Do not just drop down. Aim to lower yourself down in 3-5 (or more) seconds.

In the bottom position, your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out. In the bottom position, your body and arms should resemble an “arrow,” not a “T”.

Once your upper arms are approximately parallel (or slightly closer) to the floor, touch your knees down to the floor, and press back up to the starting position. Please note, this is the only time your knees should come into contact with the floor as the objective is for you to use the same body positioning as you would during regular push-ups.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position (and in a straight line from your head to heels during the lowering component). Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to collapse or pike, or neck to collapse.⁣

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

Get The Ultimate Push-Up Program. Followed by people of all genders in over 70 countries worldwide. 240 pages in length. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!

LEARN MORE

#4) Dead Bug + Isometric Roller Press

This exercise improves lumbo-pelvic stability, and is one of the most deceptively challenging dead bug variations that exists!

Coaching Tips:

Lie on the floor. Your head, torso, and hips should be in a stacked position.

Press your hand and opposite thigh (just above your knee) into a roller. Maintain this pressure for the duration of the exercise.

Fully extend your other leg and maintain this position for the duration of the exercise, or keep your knee bent at 90 degrees. For most individuals, I recommend starting out at 90 degrees.

Extend your other arm so it is vertical and is in line with your armpit.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt).

Now steadily exhale, and lower your leg and arm towards the floor, and to a range where you are able to maintain proper form.

Gain a moment of control, and then return your leg and arm to the top/starting position.

When you return to the top/starting position, pause and do a proper reset. Most people rush and do not do a proper reset.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor.

#5) Concentric Only Push-Ups

This exercise helps you learn the concentric/pressing component of the push-up.

Coaching Tips:⁣

⁣Get into the bottom position of a push-up, but so your forehead, torso and lower body are in full contact with the floor.⁣

⁣While maintaining the same body positioning, gaze directly down to a spot on the floor/surface. 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.⁣

⁣Position your hands so they are shoulder width apart or slightly wider. ⁣

⁣Your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out. In the bottom position, your body and arms should resemble an “arrow,” not a “T”.⁣

⁣Your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands/wrists. ⁣

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/think about wrinkling the front of your shirt), and squeeze your glutes.

⁣Now press your body away from the floor, and to the top position of the push-up.⁣

When you are pressing your body away from the floor and are traveling towards the top position, 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 floor and as your body is approaching the top position of the push-up.⁣

At the top of the push-up, your shoulders, elbows, and wrists should be in a relatively stacked position. Your shoulders can be slightly ahead of your hands if this helps you keep your elbows stacked over your wrists/hands when you are in the bottom position of the push-up.

From the top position, touch your knees down to the floor, and return to the starting position. Please note, this is the only time your knees should come into contact with the floor as the objective is for you to use the same body positioning as you would during regular push-ups.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position (and in a straight line from your head to heels during the pressing component). Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to collapse or pike, or neck to collapse.⁣

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

Save $37 – Get a package of The Ultimate Pull-Up Program and The Ultimate Push-Up Program for $157. Both programs regularly cost $97 each, so you save $37.

LEARN MORE