Push-ups are a fundamental bodyweight exercise that can significantly enhance your upper body strength and overall fitness. However, they can be challenging, especially if you're new to them. The key to mastering push-ups is to break down the movement into small, manageable steps while maintaining proper form and alignment throughout your practice. In this guide, we will explore various push-up progressions and techniques to help you build the strength and skill required to perform a perfect push-up.

‍

Chapter 1: The Foundation of Push-Ups

‍

Before we dive into the various push-up progressions, it's crucial to understand the fundamental principles of push-up form and alignment. Think of these principles as the foundation upon which you'll build your push-up skills.

‍

1.1 Form and Alignment

When performing push-ups, regardless of the variation, maintaining proper form and alignment is paramount. Imagine placing a broomstick down your back. This imaginary broomstick should make contact with three key points: the back of your head, your upper back, and your tailbone. This alignment ensures that your body remains in a straight line throughout the exercise, minimising the risk of injury and maximising the effectiveness of the push-up.

‍

Chapter 2: Eccentric Training for Push-Ups

‍

Eccentric training focuses on the "negative" phase of an exercise, which, in the case of push-ups, is the descent phase. Eccentric training can help you build strength and control, making it an excellent approach for push-up beginners.

‍

2.1 Incline Eccentric Push-Up with Full Reset

This exercise involves performing eccentric push-ups with the added benefit of an incline. The incline reduces the amount of weight you're moving, making it more accessible for beginners.

• Start in a push-up position with your hands on a stable surface (e.g., a box, bench, couch).
• Lower your body as far as you can, maintaining the three-point contact with the imaginary broomstick.
• Drop your knees to the floor to complete one repetition.
• Reset by returning to the incline high plank position.

‍

2.2 Eccentric Push-Up with Full Reset

In this variation, you'll perform eccentric push-ups without the incline, which increases the difficulty of the exercise.

• Begin in a standard push-up position.
• Lower your body as far as possible while keeping proper form.
• Drop your knees to the floor to complete one repetition.
• Reset by returning to the high plank position.

‍

Chapter 3: Progressing Toward Full Push-Ups

‍

Now that you've built strength and control with eccentric training, it's time to progress toward performing full push-ups. The following exercise will help you make that transition.

‍

3.1 Incline Push-Up

Incline push-ups are an effective way to work your way up to full push-ups while maintaining proper form and alignment.

• Start in a push-up position with your hands on a stable surface, as in the previous exercises.
• Lower your body while maintaining the three-point contact.
• Push back up to the starting position.
• As you get stronger, gradually lower the incline until you're ready to perform push-ups on the floor.

‍

Mastering push-ups requires dedication and a systematic approach to building strength and technique. By breaking down the exercise into manageable progressions, practicing proper form and alignment, and gradually increasing the challenge, you can achieve the perfect push-up. Incorporate these techniques into your fitness routine, and over time, you'll develop the strength and skill needed to perform push-ups with confidence and precision. Remember, consistency is key, so keep pushing yourself to reach your push-up goals.