Use these progressing variations to build up proper push-up form and strengthen your upper body.
You’ve probably been powering throughpush-ups or at least trying to since your elementary school days.
(Thanks, Presidential Fitness Test!)
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(Once you’ve mastered these progressions,try more push-up variations with this 30-day push-up challenge.)
B.Engage core by tucking tailbone and drawing navel in toward spine.
Lock in lats by drawing shoulders down and away from ears.
COREY MALONEY
(Imagine screwing palms outward into the floor.)
C.Push elbows out so arms form a 45-degree angle to the body.
Look down at the floor to keep neck neutral.
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Chest, core, and thighs should hit the floor at the same time.
D.Quickly press chest then thighs off the ground to return to the starting position.
A.Start in a modified plank position with hands directly under shoulders and knees on the floor.
COREY MALONEY
Lift feet off the ground and hold them there.
B.Engage core by tucking tailbone and drawing navel in toward spine.
Lock in lats by drawing shoulders down and away from ears.
COREY MALONEY
C.Push elbows out so arms form a 45-degree angle to the body.
Lower body, stopping 3 inches above the floor.
Keep core engaged throughout the movement and ensure body forms a straight line from head to knees.
COREY MALONEY
D.Push away from the floor to return to the starting position.
(After all, a push-up is just a moving version ofa high plank.)
A.Start in a high plank position with hands directly under shoulders and legs extended, feet hips-width apart.
B.Engage core by tucking tailbone and drawing navel in toward spine.
Lock in lats by drawing shoulders down and away from ears.
Engage glutes and quads.
C.Push elbows out so arms form a 45-degree angle to the body and look down to keep neck neutral.
Slowly lower body down to the floor for five counts.
Keep core engaged throughout the movement, ensuring body forms a straight line from head to toes.
Chest, core, and thighs should hit the floor at the same time.
Lift knees off floor to return to the starting position.
A.Start in a high plank position with hands directly underneath shoulders and legs extended, feet hip-width apart.
C.Push elbows out so arms form a 45-degree angle to the body and look down to keep neck neutral.
Lower body, stopping 3 inches above the floor.
Keep core engaged throughout the movement, ensuring body forms a straight line from head to toe.
D.Quickly push back up to the starting position.
