to introduce you to a push-up workout plan. Consistency is key, so you need to commit to training your push muscles on a regular basis. But fear not, we have a plan that’s helped countless people achieve their first push-up.
We’ll start with push-up variations that will gradually build your strength and confidence. The goal is to lower your body closer to the ground and gradually increase the percentage of your body weight supported by your hands. Eventually, you’ll be able to do a full push-up on the floor.
Here are the push-up variations you should start with:
The first level is wall push-ups, where you place your hands on a wall and lower your body towards the wall before pushing back up.
The second level is waist-high push-ups, where you place your hands on a surface at waist height and lower your body before pushing back up.
The third level is knee-high push-ups, where you place your hands on a surface at knee height and lower your body before pushing back up.
The fourth level is knee push-ups, where you hold yourself up on your hands and knees and lower your body before pushing back up.
Once you’re able to do a full push-up, it’s important to ensure you’re doing them correctly. Here are some common mistakes to avoid:
Avoid flaring out your elbows, as you want your body to appear more like an arrow from the top.
Keep your head in line with your body to prevent unnecessary stress on your neck.
Keep your hips in line with your body to maintain a straight line as you move up and down.
Attempt to do a full range of motion with your push-up, making sure your chest touches the ground or the surface you’re pushing against.
To help you achieve your first push-up, we also recommend doing push-up negatives and front planks or holding at the top of a push-up. These exercises will help build core strength and prepare you for a full push-up.
So, if you’re ready to start your push-up journey and want a structured plan to follow, consider trying Nerd Fitness Journey. It’s free to try out and will guide you through a workout routine specifically designed to help you get your first push-up. Plus, you get to earn actual XP and level up your very own superhero. Good luck, and remember, consistency is key!
