One move
Push-Ups
How to read ahead. Do to go one move at a time.
Hands shoulder-width apart, lower your chest to the ground and push back up. Keep your body in a straight line throughout.
Option. Drop to knees for an easier version, or try diamond push-ups for more of a challenge. Progress to deficit (hands on low blocks) or tempo (3-second lower) once regular and diamond versions are solid. Iron pumper: weighted vest or backpack, or explosive push-ups with soft landings. Stop or drop to knees if the line from head to heels breaks.
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1
Start in a high plank position with hands placed slightly wider than shoulder-width apart, fingers pointing forward.
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2
Engage your core, glutes, and thighs so your body forms a straight line from head to heels.
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3
Slowly bend your elbows to lower your chest toward the floor, keeping elbows at about 45 degrees from your body.
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4
Lower until your chest is just above or gently touching the floor (or as far as comfortable).
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5
Push through your hands to straighten your arms and return to the starting position.
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6
Breathe in as you lower, breathe out as you push up.
The ladder
Top of the range twice. Then slow it down. Then the next one.
- Wall Push-Ups
- Incline Push-Ups
- Knee Push-Ups
- Push-Ups You're here.