Underrated.
Very underrated.
Extremely underrated.
Push-ups are a STAPLE exercise and they seem to be skipped out on in most workout programs. It is hard to gauge who can/can’t do push-ups in an online program fashion but for even individual programs they don’t seem to come around as often.
We love them. They are great to add a new pushing motion into your program. A great way to become stronger in relation to your body weight. They also allow the shoulder blades to move throughout the exercises which is another great aspect.
So let’s jump into our push-up progressions.
First thing is first we have to figure out if we can do a clean, perfect, full range of motion push-up. If not, then we have to take a few steps back.
If you are unable to do any push-ups then you are going to start here.
Starting Push-ups:
There are three exercises I give out before moving to the next progression.
Elevated push-ups
Kneeling Push-ups
Slow eccentric to kneeling push-ups
Start yourself with elevated push-ups, either with a bar set up high in a rack, a bench, or a box. Work on keeping your body moving in a controlled manner. Your entire body will move as one unit. As things get stronger, move the bar/box slightly lower. Work your way down until you are about at knee height for a few good reps.
Now you can start working into your kneeling push-ups.
As those get better work into the slow eccentric to kneeling push-ups. The only focus on these is the way down. In a regular push-up position you are going to lower yourself as slow and as low as possible. Once you get down to the floor, drop your knees and push back up. Take the knees off the floor and repeat. Once you can get a good clean set of 5-10 of those we can move into progression #1.
Progression #1: Band Assisted Push-ups
Now you have a band assisting you in a full push-up position. If you just moved from “Starting Push-ups” the goal is to work on form and technique. Use a heavy band with high resistance and practice, practice, practice. Skill plays a big part in these types of exercises.
This is called a progression because if you are able to get a few push-ups already, and want to do more, adding in a band can help in that regard. For this person, use a lighter band and the same rules follow. Work on form, and think of this as practice. The better your technique gets plus the stronger you get, the better your push-ups will be.
Progression #2: Tempo
After crushing the band assisted push-ups you can now either get your first push-ups without assistance or now able to do a few more than you could previously.
So it’s time for tempo work. We want to add in a progression that does not require additional resistance. Adding in slower lowerings, pauses at the top/bottom, midway pauses, All of these tempo changes will work as you progress.
My three favorite push-up tempos–> 1.) Long pause at the bottom
2.) Very slow lowering
3.) Pause (and squeeze) at the top
Progression #3: Added Range of Motion
At this point I am hoping we are moving here because we are proficient with regular style push-ups. From here the progressions will be focused on making a regular push-up more difficult in some way.
When we add ranges of motion we can do this in a few ways. One is by raising up our feet. This will more mimic an incline bench press but changes the range of motion around a bit.
The other would be changing the hand position. Whether they will be on plates, kettlebells, dumbbells, medicine balls, TRX straps, anything can be used to add a few inches to the range of motion (as long as your shoulders can handle It).
Progression #4: Added Resistance
This is my second favorite way to progress the push-up. Here are a few ways we add weight to push-ups.
Weight vest
Weight plates
Bands
Chains
A small human (not kidding here, kids are a great way to add weight because they usually balance themselves)
Progression #5: Challenge Yourself
We don’t always have to add weight to make things harder, sometimes we just need to challenge ourselves. These are some things I have used in the past to challenge the movement.
As many reps as possible
Max reps in 1:00
Every minute on the minute (x amount of reps)
Every :30 on the minute (x amount of reps)
Seesaw variation
Max reps unbroken
Single arm support variations
The amount of variations are endless, make sure to add those push-ups back into your next workout routine.
In good health,
Jeff
