Full push-ups are not only great movements for sculpted arm muscles. They’re also amazing for core strength and work multiple areas of the trunk. But if you’re struggling to move from modified to straight legs, this three-step programme is here to help. Here, simple moves for full push-up progression.
How to do this full push-up progression
The key to progress is consistency. Tack them onto your morning routine, or make sure you put them at the start of every workout. Putting it first helps make it a priority – plus, it helps ensure strong, quality reps. Plus, working on the push-up progressions prime your arms for any other arm workouts you do throughout your workout.
Alternate between the three moves, doing them a total of three times each week. (So week one you’ll do one, then two, then three; week two you’ll do two, then one, then three; and so on.)
STEP 1: Elevated Push-Up
If you’re not strong enough to do a full push-up yet, placing your hands on a bench, step or elevated bar reduces the body weight you have to lift. The higher your hands are from the floor, the easier the exercise.
Do It
- Start in a standard push-up position, hands under your shoulders, chin tucked and eyes looking down. Your body should form a straight line from head to heels.
- Bracing your core and squeezing your glutes, slowly lower your body to the bench or bar, keeping your back straight and elbows at a 45-degree angle from your torso.
- Explode back up to the starting position. That’s one rep.
REPS: 10 TO 12 • SETS: 2 TO 3
READ MORE: These Budget-Friendly Home Gym Items Are All You Need, Trust Us
STEP 2: Band-assisted Push-Up
Don’t have access to a gym or squat rack? Wrap the band around your upper arms instead – the band acts as a support in the same way as on the rack.
The band “supports” you at your weakest spot (in this case, the bottom of the move) so your form stays solid through the entire range of motion. The support lessens as you return to start, so you use more of your own strength.
Do It
- Attach a resistance band to both ends of a squat rack and get in a push-up position with the band across your hips. The higher the band on the rack, the more support you’ll get.
- Bend your elbows to lower yourself, keeping your elbows at a 45-degree angle from your body, until your chest touches the floor.
- Explode back up to start. That’s one rep.
REPS: 5 TO 8 • SETS: 3 TO 4
READ MORE: 4 Moves That’ll Help You Build Seriously Strong Legs
STEP 3: Eccentric Push-Up
People are generally stronger in the lowering portion (or eccentric phase) of any exercise. By lowering your body as slowly and with as much control as possible, you generally force your muscles to work much harder, which will translate to better overall strength. Create the same effort – and control – on the return.
Do It
- Start in push-up position.
- Lower yourself as slowly as possible, keeping your body in a straight line, until your chest touches the floor.
- Return to start without letting your lower back hyperextend (bending your back to compensate). That’s one rep.
REPS: 5 TO 8 • SETS: 3 TO 4
READ MORE: Exactly How To Train For A Handstand Or Pull-Up, Per Experts
