THE PUSH-UP PROGRESSION: HOW TO GO FROM 0 TO 20 PUSH-UPS

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Push-ups are one of the best total body exercises for women. Push-ups work out every muscle from head to toe, including triceps, chest, shoulders, core and butt.

Push-ups are a fantastic, but many women have trouble doing them. That’s okay! You have to start somewhere to progress your way to a perfect push-up.

If push-ups are your goal, then you should definitely try this push-up progression.

The Push-Up Progression

Using this push-up progression, you will manage to correctly build strength to accomplish your goal. Follow these levels and complete numbers of reps for each progression.

Level 1: Wall Push-Ups

Stand in front of a wall, extend your arms out to measure the correct distance. Brace your core and place your hands against the wall.
Keeping a tight core, slowly lower your chest towards the wall.
Pause once your upper arms form a 90 degree angle. Contract the chest muscles and push yourself back up to the starting position. Repeat

Level 2: Table Push-Ups

The basic incline pushup is done using a bench, table, or another solid surface that is about 3 feet high. Here’s how to do this style correctly:

Stand facing the bench, table, or the edge of a bed.
Place your hands on the edge of the bench just slightly wider than shoulder width. Your arms are straight but elbows are not locked. Align your feet so that your arms and body are completely straight.
Bend your elbows to slowly lower your chest to the edge of the bench while inhaling. Keep your body straight and rigid throughout the movement.
Push your body away from the bench until your elbows are extended, but not locked. Exhale as you push up.
Keep going with slow, steady repetitions.

Level 3: Chair Push-Ups

Chair Push-Ups are almost similar to basic pushups, All you need a chair or bench or desk so that you can rest your hands against. Incline push-ups are best for the upper chest.

Hands-on the bench or chair or Desk, lie down your face straight under respective shoulders. Try to put your hands slightly wider than shoulder-width apart. Toes on the floor and your hip about hip-width apart. Your back and legs should be as straight as possible
After that, lower your body slowly and steadily so that chest will be a few inches from the bench.
Now return to the beginning position by straightening your arms and continue…
Incline Pushups are great for beginners, it is an easy variation.

Level 4: Knee Push-Ups

1. Place the knees on the floor, the hands below the shoulders and cross your feet.
2. Keeping your back straight, start bending the elbows until your chest is almost touching the floor.
3. Pause and push back to the starting position.
4. Repeat until the set is complete.

Keep your head, hips and torso in line. Maintain your core muscles tight and keep your spine in a neutral position. Inhale as you lower the chest and breathe out as you push back up.

Level 5: Big Girl Push-Ups

Before doing standard push-ups, focus on where you place your hands to set yourself up for success.  Your hands should be right under your shoulders or slightly wider and your fingertips should be pointed straight ahead. Keep your body solid and start doing push-ups. Perform 20 reps. Well done!