A Push-up Progression Workout By Lil’ Ol’ Moi

Push-ups are a fantastic exercise – there are few exercises more effective than this old-school bodyweight move – but many people have trouble doing them. With a few tips, I will take you from push-up zero to hero in no time!

Push-ups may not be the most glamorous of workout routines. You don’t need any special equipment, weights or bands to do them. However if you’re lacking in upper body strength, it may be difficult to even attempt a single traditional push-up, not to mention a set of 15. Well, don’t sweat it. I’ve got your back! Follow my push-up progression plan so you can go from not being able to do a single push-up to being able to complete 3 sets of 15. And remember, adding pushups to your workout won’t just strengthen your chest. It will also shape your shoulders, triceps, and glutes while toning and tightening your entire core.

If you can already do 45 traditional push-ups… don’t worry, I will share some advanced push-up variations in an upcoming post.

First and most importantly, form is uber important. As it is with any exercise, doing it sloppy or incorrect will result in minimal change and possible injury. This is the form we are aiming for: hands are a little more than shoulder width apart, body is straight from head to toe for the entire movement, elbows are tucked in and core and glutes are tight. Stick to that and let’s get started. Ready to do a traditional push-up?? Let’s go through this progression and you will soon be there!

  • Each progression will consist of 3 sets of 15 reps with a 2 – 5 minute rest between sets.
  • You’ll train a single progression, 3 times a week (Monday, Wednesday, Friday) with a rest day between them.
  • If you can complete a new progression the first time (i.e. 3 sets of 15), move on to the next progression the following workout – don’t stick with it if it’s too easy.

INCLINE PUSH-UP
Look for a place where your body can be at a 45 degree angle from the floor. Use the back of your couch, a chair, etc. If that is too difficult, stand up to more of a 60 degree angle (or even a Wall Push-up if necessary). The steeper the incline the easier the exercise and vica versa. Keeping your abdominal muscles contracted, lower toward the chair (or couch or wall) until your chest is three inches from it; push yourself back up to the starting position.

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As soon as you can do 3 sets of 15 incline push-ups, move on to:

MODIFIED PUSH-UP
In the push-up spectrum of easiest to hardest, lots of women get stuck in the modified (read: girlie) stage because they find the traditional push-up too tough. But trust me, with a little work you can do the traditional in no time. Start off on all fours and with your hands slightly in front if your shoulders. Lift up your feet and cross your ankles. Keeping your abdominal muscles contracted, lower toward the floor until your chest is three inches from the ground; push yourself back up to the starting position.

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As soon as you can do 3 sets of 15 modified push-ups, move on to:

TRADITIONAL MILITARY PUSH-UP
Alright!!! You made it! Here we go. Start off in a plank position and lift yourself up on to your palms. Keeping your abdominal muscles contracted and elbows tucked in, lower toward the floor until your chest is three inches from the ground; push yourself back up to the starting position. Yippeeee! Hooray!!

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Now continue until you can do 3 sets of 15 for a total of 45!!!

More routines to follow including advanced moves as well! Sculpted arms and abs look fab year round!!

Life is better in a bikini!

Do you love push-ups or find them too difficult? Comment – I would love to hear!

Zweet Rainbow Brite Legging // Roxy Outdoor Fitness Top // Under Armour Kicks


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