The Push-Up Progression Plan
For some, those are dreaded words. But the push-up is the perfect multi-purpose move, simultaneously engaging your muscles from head to toe. That's why you find them as staples in both bootcamp workouts and elementary school gym classes.
How easily you can perform a push-up can say a lot about your overall fitness, since the move requires serious body control, strength, and muscular endurance. In fact, according to Harvard Health Publishing, you have to be strong enough to lift between 50 to 75 percent of your body weight when you do a push-up. Here’s a rough breakdown of the percentage of your bodyweight lifted for different elevations of push-ups:
4’ Elevated Push-up (Wall): 9%
3′ Elevated Push-up (Countertop): 20%
2′ Elevated Push-up: 36-41%
Knee Push-up: 49%
1′ Elevated Push-up: 54%
Regular Push-up: 64%
If you're struggling with this demanding move, don't throw in the towel just yet. Rather, try to notice where you're experiencing the most difficulty. Listen to your body — it'll tell you where your limitations lie.
Once you pinpoint your weaknesses, you can work on improving them. If your midsection is sagging, you may need to work on your core. If you experience wrist pain, you may need to work on wrist mobility and stability. If you feel fatigued, you may want to practice your breathing. If you feel strain on your neck and shoulders, you may need to work on your form.
As you are fine-tuning your specific weaknesses, start practicing the wall push-up. After you are able to do 3-4 sets of about 8-10 reps, you will be able to progress from the wall push-up to the 3’ elevated push-up, to the 2’ Elevated push-up and so on until you move down to the ground, lifting more and more of your own weight as you go.
Once you are on the ground, you can work on mastering the regular floor push-up. Because at this point, proper form is key to gaining muscle and stamina, and preventing injury.
With your arms straight, glutes clenched, and abs braced, steadily lower yourself until your elbows are at a 90-degree angle or less.
As you lower keep bracing with your core, everything is active and working for you.
Once your arms go down to a 90-degree angle, pause slightly and then push back up until you’re at the starting position.
Here are a few tips:
If a full push-up isn’t accessible yet, try doing a push-up with the knees on the ground, or elevating the hands on a bench or bar to bring the ground closer.
Keep your head in line with your body. You don’t want your head shifting forward, which could put unnecessary stress on your neck and prevent a full range of motion.
Keep your hips in line with your body (no sagging). You want your body in one straight line as you push your body up and down.
Attempt to do a full range of motion with your push-up (as long as it’s pain-free). Shoot to come all the way down, so your chest is touching the ground or the object you’re doing push-ups against.
As the saying goes, "use it or lose it." Failure to stay consistent with your workout schedule can result in deconditioning and muscular atrophy. If you want to improve your push-ups, you will need to continue to incorporate them into your workouts.
The length of time you can expect to perform a pushup depends on how often you are training and how much strength you currently possess in your upper body and core. A general rule of thumb is six to eight weeks for someone who has never been able to perform a push-up.
Start practicing today so you can drop and give me 20 tomorrow. If you need help starting, need to know what you need to strengthen, or want to make sure you are doing them properly, be sure to ask a trainer or come in for a complimentary assessment by clicking the button below.