Master the Push-Up: A Step-by-Step Progression
The push-up is one of the most effective bodyweight exercises. But not everyone can jump right into a standard push-up. Coach Tyler guides you through proper push-up form with an incremental progression.
Focus on Form from the Ground Up
Even the lying push-up engages muscles when done right. As coach Tyler advises, "Make sure that you're extending your arms all the way and trying to focus on firing the muscles on the back sides of your arms." Develop that mind-muscle connection before progressing.
Work Around Injuries with Seated Variations
The seated push-up allows those with lower body limitations to still strengthen their upper body. Coach Tyler notes to "create resistance" by leaning forward, and modify the incline to adjust difficulty. This adaptable version accommodates injuries.
Build Proper Form with Wall Push-Ups
Practicing with wall push-ups enables learning perfect technique. Coach Tyler says they provide "a lot less resistance" so you can "focus on good form" before adding intensity. Master the basics here first.
Increase Resistance with Elevated Push-Ups
Progress to higher surfaces like a chair to increase resistance gradually. As coach Tyler explains, "The more your body is angled the more you have to use the muscles of your body to do the push-up." Move up cautiously.
Protect Your Wrists and Shoulders
For the low chair variation, coach Tyler suggests adjusting hand position to support your wrists. Also, "Keep the elbows tucked in. That's going to keep you safe." Minor form tweaks prevent injury.
Compare Kneeling and Half-Kneeling Difficulty
The kneeling push-up keeps legs engaged while lessening load. Coach Tyler says to choose between this and the half-kneeling version "and pick which one feels harder for you." Compare to find the right challenge.
Build Full Push-Up Strength with Half-Kneeling
Lower to a full push-up, but press up from your knees. As coach Tyler explains, "You're going all the way down on a regular push-up then you're dropping your knees and coming up." This builds strength before doing a true push-up.
Maintain Proper Alignment on Standard Push-Ups
When progressing to a full push-up, keep strict form. Coach Tyler says to "keep your quads tight, keep your glutes tight, your core tight" and use full range of motion. Don't let your form falter.
Coach Tyler's thoughtful push-up progressions allow anyone to build strength properly. Follow his guidance to choose variations suited to your ability and advance cautiously. Stick to perfect form over fatigue for best results.