How to do a full Push Up! : Step-by-step

April 27, 2018 / Trainers Tips!
How to do a full Push Up! : Step-by-step

What is a Push-Up?

A Push Up is a compound movement where the body begins in a plank position. The body is then lowered downwards until the chest is almost touching the ground and pressed back up again. This movement is repeated for the desired time period or rep range.

 

TIPS:

  • Avoid dropping hips – keep the entire length of your back straight.
  • Avoid having your hands above shoulder height – have your hands underneath your shoulders.
  • Avoid having your hands too close together.

HOW TO TRANSITION FROM PUSHUPS ON YOUR KNEES TO A FULL PUSH UP

STEP 1 : Push-Ups from knees

This is a beginner-friendly modification of a full push up.

Begin in the modified plank position. Your arms should be straight, knees resting on the ground with your legs together.

Begin by slowly bending your elbows and lower your chest until it is almost touching the ground. Aim to maintain a straight back throughout the entirety of the exercise. ( See below)

Repeat the movement for desired time period or rep range.

 

 

 

 

 

 

 

 

STEP 2 : Incline Push-Ups

Once you are comfortable with Push-Ups from your knees, its time to transition to Incline Push-Ups.

Place your hands on an elevated surface (bench or box) roughly shoulder width apart. Aim to create a straight line from head to toe. Slowly lower your chest to the bench or box. Press upwards and away from the bench.  (see below)

Repeat the movement for desired time period or rep range.

 

 

STEP 3 : Standard Push-Up

Once you are feeling confident with your incline Push-Up it is time to move on to a standard push up.

Begin in plank position with straight arms. Make sure your shoulders are over your wrists and your body is a straight line from head to toe.

Bend your elbows and lower your chest to the floor. Then press upwards back to the plank position.

Repeat the movement for desired time period or rep range.

 

 

 

We hope this post has been beneficial for some of you!

If you want your technique to be looked at or learn how to improve your push ups, contact one of our trainers!

Evolution Strength & Fitness

Moss Vale, NSW

 

Feel free to send us an email with a blog post you’d like us to write!

office@evolutionstrength.com.au

 

 

 

Information and images sourced from:

Can’t Do a Push-Up? Here’s Where to Start