The Ultimate Guide to Mastering Your First Push-up

Achieving your first push-up is a milestone that many fitness enthusiasts aim for. It's not just about strength; it's about discipline, consistency, and the right approach. In this guide, we'll walk you through a tailored push-up progression plan designed to help you conquer the push-up, no matter your current fitness level.

Why a Push-up Progression Plan?

The key to mastering the push-up lies in a structured progression plan. It's about building up your strength gradually and consistently. Our plan has been battle-tested with numerous clients in our Online Coaching Program, helping them transform their fitness and achieve their goals.

What You'll Learn:

The science behind the best push-up progression plans.
Four push-up variations to ease into a full push-up.
The correct form for executing a perfect push-up.
Essential exercises to bolster your push-up journey.
A comprehensive workout plan to get your first push-up.

Finding the Right Push-up Variation

Starting with an elevated push-up is crucial. As you progress, you'll lift more of your body weight, gradually moving towards a standard push-up. Here's a breakdown of the body weight you'll support at different levels:

Wall Push-ups (4' Elevated): 9% body weight
Countertop Push-ups (3' Elevated): 20% body weight
2' Elevated Push-ups: 36-41% body weight
Knee Push-ups: 49% body weight
1' Elevated Push-ups: 54% body weight
Regular Push-ups: 64% body weight

The Push-up Progression Levels:

Wall Push-ups: Begin with your hands on a wall, bending your arms to get close to the wall and then push back up.
Waist-High Push-ups: Place your hands on a waist-high surface and perform the push-up.
Knee-High Push-ups: Position your hands on a knee-high surface and lower your chest to the surface.
Knee Push-ups: In a plank position on your knees, lower your chest to the ground.
Final Boss - Regular Push-ups: The classic push-up, the culmination of your progression.

The Proper Form for a Push-up

Executing a push-up with proper form is essential. Here's how to do it right:

Keep your arms straight, glutes clenched, and abs braced.
Lower yourself until your elbows are at a 90-degree angle or less.
Keep your elbows close to your body, avoiding the flare out.
Touch your chest to the ground and then push back up.

Essential Exercises for Push-up Mastery

Two exercises are pivotal in your journey to a full push-up:

Push-up Negatives: Lower yourself from the top of a push-up to the ground, focusing on the eccentric phase of the movement.
Front Planks or Top of Push-up Holds: These engage your core, building the strength needed for a solid push-up.

The “Get Your First Push-up” Workout Plan

Consistency is king. Aim for three workouts a week with a rest day in between. Here's your workout plan:

Warm-up: Include arm circles and wrist stretches to prepare your body.
Push-up Variation: Choose a variation you can perform for 8-10 reps.
Push-up Negatives: Attempt 2-3 reps, focusing on the lowering phase.
Planks/Holds: End with a 60-second hold to strengthen your core.

Next Steps

As you progress, increase the challenge by adding reps, sets, or moving to a more difficult variation. Remember, the goal is progressive overload.

Join the Nerd Fitness Rebellion

If you're ready to take your fitness journey to the next level, consider our Online Coaching Program or our habit-building app, NF Journey. Plus, join our community, the Nerd Fitness Rebellion, for support and motivation.

Ready to Get Started?

Online Coaching Program: Schedule a free call with our team.
NF Journey App: Start your 6-week Push-up Challenge.
Nerd Fitness Rebellion: Join our community today.

Let's hear from you! Can you do a proper push-up? If not, what level are you on? Any questions or suggestions for beginners? Share in the comments below.

Jim

Photo sources: Gecko push-up; Figure push-up; doll push-up; push-up sunset;