The Push-up Progression Plan (Get Your First Push-up!) | Nerd Fitness

The Push-up Progression Plan (Get Your First Push-up!) | Nerd Fitness

Just objective to go longer and longer as you go. If you cant make it to a full minute, do not stress. Simply work on holding a knee or elevated plank.
Were all various, so why not have a coach guide you through a program thats personalized for you?
We need great people like you in our neighborhood, the Nerd Fitness Rebellion.

Today Im going to help you accomplish your first push-up!
Yep, I know that sounds extremely positive. Its since I have a push-up progression strategy thats assisted loads of clients in our Online Coaching Program crush their very first push-up..
Follow our guide and youll be doing “Earth Downs” in no time:.
Lets get begun.
Whats the very best Push-up Progression Plan?
As I talk about in the video above, the most vital part of your push-up progression strategy: consistency.
Yeah, I know, theres nothing too earth-shattering there.
But no matter what your existing strength level is, the best way to work towards a push-up is to train your push muscles consistently. No matter where youre starting today.
This is how our friend Mason went from wall push-ups to regular push-ups, then all the way to diamond push-ups.
Oh, and he lost like 70 pounds along the way too!
Ill discuss push-up variations you need to start with in the next section. Plus, well cover up todays guide by discussing just how typically you need to train your push muscles.
Just remember, if you desire your very first push-up (and you should, cause push-ups are awesome), then youll need to be consistent with our push-up progression plan.
Our first stop on the Push-up Progression Plan: discovering a push-up variation for you to end up being comfortable with. Something you can do about 8-10 reps with, for about 3-4 sets.
To start, youll probably train with an elevated push-up variation:.
These will be simpler than a routine push-up, because the greater the elevation, the less of your bodys weight youll be raising throughout the motion.
Conversely, if you were to raise your feet, you d in fact be lifting more than a routine push-up:.
Heres a rough breakdown of the portion of your bodyweight lifted for different elevations of push-ups: [1] The strategy behind our push-up progression plan is to slowly move you down to the ground, raising increasingly more of your own weight as you go.
Believe of it like acquiring XP in a computer game, so one day youll be able to tackle the final boss: the flooring.
It might assist to pretend theres a witch below it..
Alright, lets show you exactly how to do some of these push-up variations.
5 Push-up Variations (to Progress to a Full Push-Up).
The push-up variations below can be thought of as criteria.
Nbd if you cant complete 8-10 associates.
Well have you train at the level below and youll move up before you know it.
Here are 5 variations for our Push-up Progression Plan:.
Push-up Progression Level 1: Wall Push-ups.
Place your hands on a wall about chest weight (approximately 4 ′, 48 ″, or 122 cm). Bend your arms and get as close to the wall prior to pressing back up.
Push-up Progression Level 2: Waist-High Push-ups.
Put your hands on a surface area about waist high (approximately 3 ′, 36 ″, or 92 cm). Bend your arms and touch your chest to the surface area prior to pushing back up.
Push-up Progression Level 3: Knee-High Push-ups.
Place your hands on a surface area about knee high (roughly 1.5 ′, 18 ″, or 46 cm). Bend your arms and touch your chest to the surface area before pressing back up.
Push-up Progression Level 4: Knee Push-ups.
Hold yourself up on your knees and hands, with the body in a straight line from shoulders to knees. Lower to the ground prior to pressing back up.
Push-up Progression Level 5 (Final Boss): Push-ups!
You made it to a push-up!
Are you doing them properly?
Our next section will dive into the right form, because this is a guide on getting your very first appropriate push-up (I wouldnt hold out on you).
First, you may be asking yourself a question: when do I advance up to the next level?
For that, I d advise downloading our brand-new app (its free to experiment with).
Geek Fitness Journey will assist you through a workout routine specifically designed to help you get your very first push-up, with benchmarks and signals on when to go up..
Plus, you get to make real XP so you level up your very own superhero!
You can give it a complimentary test drive right here:.
What Is the Proper Form for a Push-Up?
The video above walks you through the appropriate way to do a proper push-up, and also consists of a few well-placed jokes from yours truly.
Heres how to complete one ideal push-up:.
Here are 4 common mistakes I see with push-ups:.
# 1) Make sure you keep your elbows in. Frequently, novices will flare out their elbows when doing a push-up.
An excellent way to believe of this, is you desire your body to appear more like an ARROW from the top, not a T.
This infographic on the proper push-up type shows you desire I imply:.
# 2) Keep your head in line with your body. We do not desire your head moving forward, which might put unnecessary tension on your neck and avoid a full variety of movement.
# 3) Keep your hips in line with your body (no sagging). We want you in one straight line as you push your body up and down:.
# 4) Attempt to do a complete range of motion with your push-up (as long as its pain-free). Shoot to come all the method down, so your chest is touching the ground or the object youre doing push-ups against.
If you want more aid here, we have a complete guide on how to do proper push-ups, (including advanced variations to try).
Workouts For Achieving a Full Push-Up.
There are two exercises that will go a long method towards accomplishing your very first push-up:.
Lets talk about push-up negatives.
” Negative” in exercise terms usually suggests only doing half of a standard representative, normally reducing the motion.
To do a Push-up Negative:.
Next, lets discuss Front Planks or Holding at the Top of a Push-up.
This is very important for a few reasons:.
Holding a plank may be difficult for you, so lets discuss a few variations you can experiment with.
Hold Level 1: Knee Planks.
Hold yourself up on your lower arms and knees, with the body in a straight line from shoulders to knees.
Hold Level 2: Front Planks.
Lie on the flooring with your lower arms flat, ensuring that your elbows are aligned straight under your shoulders.
Engage your core and raise your body off the floor in a straight line from head to feet, keeping your forearms planted. Try not to let your hips rise or drop.
Hold Level 3: Push-up Hold.
Hold yourself up at the top of a push-up position, with the body in a straight line from shoulders to feet.
If you follow the Push-up Challenge in NF Journey, youll notice that pretty much every workout ends with a kind of among these holds, given that core strength is so vital for push-ups.
Oh, and if you wish to simply attempt Nerd Fitness Journey to see what I imply, you can do so right here:.
The Push-up Workout Plan.
Remember earlier when I said the name of the video game with push-up progression is consistency?
To show you what I mean, its time to develop an exercise for conquering push-ups.
I d advise 3 workouts a week for a Push-up Progression Plan, with a rest day in between.
Could be Monday-Wednesday-Friday or Tuesday-Thursday-Sunday.
As long as theres a day of rest between workouts, its great.
Oh, and if you can just do 2 exercises a week, thats fine too. Simply do the very best you can (even once a week).
The “Get Your First Push-up” Workout is:.

Lets dive into each of these a bit more
Arm circles for push-ups will look like this:.
Wrist stretches for push-ups will appear like so:.
You can always do a more formal warm-up regimen, but just ensure you consist of some variation of these two relocations.
Step # 2) Train with a Push-up Variation.
Earlier, we went through 5 variations that will assist you get your first push-up.
After your warm-up, you must train with one of them.
For our Push-up Progression Plan, I desire you to alternate between two variations:.
Step # 3) Do a Negative.
After you train with your push-up variation, I want you to attempt 2-3 associates of an unfavorable push-up.
If these are too hard, merely do a much easier variation, like knee push-up negatives:.
Any of the 5 variations we went over earlier can be done as a “negative.”.
These negatives will be very important, as theyll go a long way towards building strength for a routine push-up.
Action # 4) Plank/Hold for 60 seconds.
Were going to end our “Get Your First Push-up” Workout with a hold:.
Choose whichever variation you like, but attempt to hold the position for a full minute, with as few sets as possible.
If you need to separate the 60-second hold, you could:.
Simply objective to go longer and longer as you go. If you cant make it to a full minute, do not stress. Just work on holding a knee or raised slab.
These holds will help strengthen your core, which will be critical for doing push-ups with correct form.
Oh, and if you want someone to customize this exercise for you (lets state you likewise wish to do some HIIT for weight loss) our 1-on-1 Online Coaching Program can do just that.
Plus, your coach can examine your movements through our app so youll understand your training correctly and safely.
How to Achieve Your First Push-up (Next Steps).
That need to provide you whatever you need to get going with the push-up progression plan.
Keep in mind, your “Get Your First Push-up” Workout is:.

All Things Gym has a better look at this.

Do this three times a week, with a day of rest between workouts, and youll be good to go.
As you continue the Push-up Progression Plan, keep in mind to keep pushing more difficult. We want you slowly but definitely increasing the obstacle of the exercise (understood in the biz as “progressive overload.”).
This could be:.
Oh, and if you need any aid along the way, I gotcha boo.
Heres how to continue your journey with Nerd Fitness.
# 1) Our Online Coaching Program: ideal for somebody who wants an expert (like me!) to design the right course for dominating push-ups. Were all different, so why not have a coach guide you through a program thats tailor-made for you?
You can set up a complimentary call with our group so we can get to know you and see if our coaching program would be a good fit. Just click on the image listed below for more details:.
# 2) If you desire an exact plan for crushing push-ups, take a look at NF Journey. Our enjoyable habit-building app helps you work out more frequently, eat much healthier, and level up your life (actually).
Plus, our 6-week Push-up Challenge has actually helped several Rebels attain their first push-up!
Try your totally free trial right here:.
# 3) Join the Rebellion! We require great people like you in our neighborhood, the Nerd Fitness Rebellion. Youll meet people from all different walks of life, all of whom are trying to level up their lives..
Register in the box listed below to get and get our “Strength Training 101: Everything You Need to Know” guide, which will teach you exactly how to grow strong enough to rock push-ups:.
Download our comprehensive guide STRENGTH TRAINING 101!
Whatever you require to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the best fitness center and train effectively in one.
Alright, I desire to hear from you now:.
Can you do a correct push-up?
If not, what level are you on?
Are we missing out on any handy suggestions for a newbie?
Let me understand in the comments!
Footnotes( go back to text).

This content was initially released here.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top