20 Jul Master Pushups In Six Simple Steps!
Pushups are one of the best known and most commonly performed exercises. A majority of people find a full push up on the toes quite challenging. Today I am going to run you through some progressions that will help you move towards being able to complete them comfortably.
Some interesting push up facts:
Most ever pushups completed in 24 hours: 46, 001 (that’s 1 pushup every 2 seconds for 24 hours straight!!)
Percentage of body weight lifted when performing a pushup: 50-80%. A standard pushup will use about 65% of your body weight. If you weigh 80kg, that equates to a 52kg press. If you’re 60kg, it’s a 39kg press. Compare that to the weights you normally use and you can see why they’re difficult.
So now you know some cool facts about pushups, it’s time to start doing some and working towards completing them effortlessly. These easy to follow progressions will take you step by step toward your goal. Feel free to skip ahead to whatever level you are at. If you can comfortably complete ten repetitions of one progression, move onto the next one.
Exercise #1: Box pushups.
These can feel a little strange to begin with but they help to develop strength through your arms and shoulders. Note the difference between these and knee pushups is the position of the hips, they are bent at 90 degrees which makes the move easier as it takes the core out of it. If you are comfortable with this exercise but still find knee pushups very difficult, try complete some high rep sets of these, up around the 20-30 reps before you move on to the next exercise.
Exercise #2: Knee pushup
This is an extremely commonly used variation of the full pushup. It’s a great way to start to incorporate the core and also put some more weight through your chest, shoulders and arms. Make sure you are bringing your chest all the way to the ground, full range of movement in these is crucial for future movements. Don’t allow your elbows to flare out, or come in line with your shoulders. Check the videos, this applies for every pushup from here on in. Be careful not to get stuck in this progression for too long though, no amount of knee pushups will magically advance you to full pushups. Get comfortable with the movement, work up to completing 10 perfect reps and move on.
Exercise #3: High incline toe pushups
Now we’re talking. You’re up on your toes, every muscle that needs to be working is working, with the load being lessened due to the incline. Focus on perfect form, bring your chest all the way down to whatever you’re pressing off. Only move on when you are comfortable even at the bottom range of these.
Exercise #4: Low incline toe pushups
As you decrease the incline, you increase the total amount of weight that you have to press. You can continue to lower the incline gradually each week until you are on the ground.
Exercise #5: Toes down, knees up pushups
You’re almost there, you can comfortably complete pushups from an incline position and you can probably manage one or two uncomfortable on-your-toes pushups. The missing link? That last bit of strength to control yourself all the way down to the ground before pushing back up. Focus on slowly lowering yourself to the ground, taking about 5 seconds to get down, so that your chest hits the ground before your hips do. Then place your knees on the ground and push back up to the top, lifting your knees and starting again.
Exercise #6: Pushups
You made it, they’re difficult, but you made it. Always focus on your form, poor pushups will lead to you being really good at poor pushups. Stop when your form goes out the window, have some rest or regress the exercise when you need to.
Upper Body Strength Workout.
#1: Box Pushups – complete 30 reps (3x sets of 10 reps) with 30 sec rest between sets
If you can’t do 3x sets of 10 reps, do as many as you can for 3 sets. Do not progress until you can complete 10 in a row x 3 sets. Once complete, move onto exercise 2.
#2: Knee Pushups – complete 30 reps (3x sets of 10 reps) with 30 sec rest between sets
If you can’t do 3x sets of 10 reps, do as many as you can for 3 sets. Do not progress until you can complete 10 in a row x 3 sets. Once complete, move onto exercise 3.
#3: High Incline Toe Pushup – complete 3x sets of 10 reps with 30 seconds rest between sets
If you can’t do 3x sets of 10 reps, do as many as you can for 3 sets. Do not progress until you can complete 10 in a row x 3 sets. Once complete, move onto exercise 4.
Continue to work through each exercise, but make sure you don’t progress to early. Stick with each exercise until you can get your 3×10 complete.
Complete this workout 3-5 times per week until you reach your goal of 10x pushups on your toes!