Push-Up Progression

push up

What is Push-Up?

Push-up is a conditioning exercise performed in a prone position by raising and lowering the body with the straightening and bending of the arms while keeping the back straight and supporting the body on the hands and toes. Moreover, it is a great exercise and has more variations than any other exercise.  As a beginner, you can modify push-ups so that you can also benefit from the exercise.

Benefits of Push-Ups

Push up does not require equipment. It also allows you to do push up anywhere and everywhere without paying any gym membership. It is also an effective exercise for those who would like to build muscles, burn fats or weight loss, builds upper body strength, strengthens the core, increases the energy quickly and increases the bone mass. Doing push-up will somehow make you feel strong, confident and powerful.

To name a few, here are some of the benefits of push-ups:

While doing push-ups every major muscle in your body is called upon to execute the movement. These major muscle groups like the biceps, core muscles, triceps, anterior deltoids and lower body muscle are activated to support your body while stabilizing the movements.

  • Muscle Stretching for Health and Vitality

Push-up will not only improve your flexibility, but it will also help prevent injuries. Your biceps and back muscles will benefit from this exercise.

  • Enhance Your Cardiovascular System

As per Dr. Daniel Gonzales from one of his article “The Power of Push-Up.” Push-ups are an all-in-one exercise as they affect multiple muscle groups. When large muscle groups are engaged your heart must increase its regular activity to deliver oxygen-rich blood to the affected muscle tissues. Ultimately, this effect enhances cardiovascular exercise, which promotes a reduction of the stored body fat and supports heart health.

  • Increase Whole Body Muscle Definition – HGH Promotion

As we age, the natural release of HGH or human growth hormone declines which makes building muscle a challenging task for older adults. To keep the level of essential hormones at significant levels and to keep the bones strong, you need to perform weight-bearing workouts. To maximize the benefits of push-up, it should be done on a regular basis in the right manner.

  • Protect Your Shoulders from Injury

Protecting the rotator cuff should also be a priority. As push-up stabilizes the muscle which surrounds the rotator cuff joint, doing so will strengthen this part of the body thus it will lower the risk or even protect you from such injury.

  • Improve Your Posture

As we all know poor or improper posture will provoke back pain that can lead problems to your muscles, discs, and joints. When push-ups are properly executed, it will help strengthen the muscles responsible for supporting posture.

If done with proper form, a regular push –up routine will strengthen the muscle in your lower back and will also prevent and treat lower back injuries.

  • Save Time While Cultivating a Strong Body

Make no excuses for doing a push-up exercise as you will only need five minutes of your time. You can make it a habit of performing push-ups at the same time each day like before hitting the shower in the morning or before going to bed at night.

  • No Cost for a Full Body Workout

As I have mentioned earlier, to obtain a full body workout; push-up will not cost you anything. Thus, it will not require you for an expensive gym membership or even fancy equipment.

  • Increase Testosterone and Reduce Osteoporosis Development

As men and women age, the concentration of various hormones begins to dwindle. For men, the most prominent loss is the reduction of circulating testosterone. While preliminary evidence requires further investigation, several studies suggest the simple movements within a standard push up promotes testosterone production, which is essential for a healthy body in both men and women.

Moreover, weight-bearing exercises, such as the standard push up, support stronger, denser bones. This increase in bone density may ward off debilitating skeletal system disorders, such as osteoporosis. (From 10 Benefits of Push-up www.keepinspiringme.com)

Tips for a Better Push-up

  • Ensure proper hand and elbow position
  • Make sure you’re completing full reps
  • Keep your body straight
  • Keep your head in line
  • When in doubt, build up your strength with more natural push-up variations

Push-Up Progression

1. Horizontal Pressing

The horizontal pressing exercises are divided into three categories which include Bench press and variations, Push-up and variations, and Standing chest press exercises. This includes exercises like dumbbell and barbell bench presses. Furthermore, it strengthens the pectorals, triceps and anterior deltoid muscle.

2. Wall Push-Up

Wall push-up strengthens the muscles which include the arms, shoulders, and chest. Stand with your feet together 1-2 feet from a wall. Place your hands flat on the wall at the level of your shoulders. Bend your arms at the elbows to lower your body toward the wall until your head touches the wall. Raise your body back up by straightening your arms.

3. Incline Push-Ups / Incline Bench Push-Ups

Primarily, these push-ups targeted the middle to the lower region of the chest, known as the sternal region. Mainly targets the chest, shoulders, and triceps. Incline push-ups can be done and suitable for a surface like a high desk, a workout bench, coffee table and kitchen counter. Stand facing an elevated platform. Place hands on the edge, slightly wider than shoulder width.  Position your feet together with arms and body straight. Guns should be perpendicular to your body. You may push your body up until the arms are extended.

4. Kneeling Push-Ups

This push-up is a modified version of the traditional push-up that targets the pecs, triceps, and delts. Bend knees and raise the body up off the floor by extending your arms. Keeping your body straight and knees bent lower your body to the floor by bending your arms. Then you may push your body up until your arms are extended. Repeat.

5. Push-Ups

Finally, after these progressions, you will be able to do a full push-up. Position your body with your arms straight out, shoulder width apart, abs tight, holding your body in a plank position. Lower your body until your chest is an inch or two above the floor, elbows pulling back at roughly a 45-degree angle. Push your torso away from the ground until your arms lock and then repeat. As a result, it is an effective way to strengthen the chest and arm muscles.



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