How To Learn Pushups? You can achieve your first push-up with a structured progression plan, and at LEARNS.EDU.VN, we will provide you with that! This guide offers a clear, actionable plan to build strength and master the perfect push-up, no matter your current fitness level. Follow along to discover effective techniques and exercises to progressively enhance your strength, ultimately leading to successful push-ups and improved upper body fitness.
1. What Is The Best Push-Up Progression Plan?
The best push-up progression plan involves consistency and gradually increasing the difficulty. According to a study by the Department of Kinesiology at the University of Connecticut, consistent training significantly improves strength gains compared to sporadic workouts.
1.1. Consistency Is Key
As demonstrated by success stories like Mason’s transformation from wall push-ups to diamond push-ups while losing 70 pounds, consistency is the most important part of any push-up progression plan. Consistent effort yields significant results. This principle applies to all fitness levels, making it essential to train your push muscles regularly, regardless of your starting point.
1.2. Starting Point and Progression
Begin with push-up variations that match your current strength level. Aim for 8-10 repetitions for 3-4 sets. Start with elevated push-up variations. Elevated push-ups reduce the amount of body weight you need to lift, making them easier. As you progress, gradually lower the elevation to increase the challenge.
2. Understanding Body Weight Percentage During Push-Ups
The percentage of your body weight supported by your hands varies based on the elevation:
| Elevation | Percentage of Body Weight |
|---|---|
| 4’ Elevated Push-up (Wall) | 9% |
| 3’ Elevated Push-up (Counter) | 20% |
| 2’ Elevated Push-up | 36-41% |
| Knee Push-up | 49% |
| 1’ Elevated Push-up | 54% |
| Regular Push-up | 64% |
Understanding these percentages helps you choose the appropriate starting point and progress effectively.
3. Four Push-Up Variations To Progress To A Full Push-Up
Think of these push-up variations as benchmarks. If you can’t complete 8-10 reps, that’s perfectly fine. Train at the level below until you’re ready to move up.
3.1. Push-Up Progression Level 1: Wall Push-Ups
Wall push-ups are an excellent starting point for beginners. This variation reduces the amount of body weight you need to lift, making it easier to build initial strength.
How to perform wall push-ups:
- Positioning: Place your hands on a wall at chest height (approximately 4 feet or 122 cm).
- Movement: Bend your arms, moving your chest towards the wall, and then push back to the starting position.
- Repetitions: Aim for 3-4 sets of 8-10 repetitions.
3.2. Push-Up Progression Level 2: Waist-High Push-Ups
Waist-high push-ups increase the difficulty compared to wall push-ups, requiring you to support a greater percentage of your body weight.
How to perform waist-high push-ups:
- Positioning: Place your hands on a surface that is waist-high (about 3 feet or 92 cm).
- Movement: Bend your arms, lowering your chest to the surface, and then push back up.
- Repetitions: Perform 3-4 sets of 8-10 repetitions.
3.3. Push-Up Progression Level 3: Knee-High Push-Ups
Knee-high push-ups further increase the challenge, preparing you for the transition to knee push-ups and eventually full push-ups.
How to perform knee-high push-ups:
- Positioning: Place your hands on a surface at knee height (approximately 1.5 feet or 46 cm).
- Movement: Bend your arms, bringing your chest towards the surface, and then push back up.
- Repetitions: Complete 3-4 sets of 8-10 repetitions.
3.4. Push-Up Progression Level 4: Knee Push-Ups
Knee push-ups are a significant step towards full push-ups, as they closely mimic the standard push-up form while reducing the load.
How to perform knee push-ups:
- Positioning: Start on your hands and knees, keeping your body in a straight line from your shoulders to your knees.
- Movement: Lower your chest towards the ground, and then push back up.
- Repetitions: Aim for 3-4 sets of 8-10 repetitions.
3.5. Final Boss: Push-Ups
Once you’ve mastered the previous progressions, you’re ready for full push-ups. Achieving a full push-up is a significant accomplishment that demonstrates considerable strength and control.
How to perform full push-ups:
- Starting Position: Begin in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels.
- Lowering Phase: Lower your body until your chest nearly touches the floor, maintaining a straight line.
- Pushing Up: Push back up to the starting position, fully extending your arms.
- Form: Keep your core engaged, back straight, and elbows close to your body throughout the movement.
- Repetitions: Aim for 3-4 sets of as many repetitions as possible (AMRAP) with good form.
4. What Is The Proper Form For A Push-Up?
Proper form is essential for maximizing the benefits of push-ups and preventing injuries. Correct push-up form ensures that you engage the right muscles and maintain a safe posture throughout the exercise.
4.1. Step-by-Step Guide to a Perfect Push-Up
- Starting Position: Begin with your arms straight, glutes clenched, and abs braced.
- Lowering Phase: Steadily lower yourself until your elbows are at a 90-degree angle or less.
- Elbow Position: Keep your elbows relatively close to your body to engage the correct muscles and avoid strain.
- Depth: Lower your chest (or nose/chin) to the floor or until your arms reach a 90-degree angle.
- Pushing Up: Pause briefly and then push back up to the starting position.
4.2. Common Mistakes To Avoid
- Elbow Flare: Keep your elbows close to your body, resembling an arrow rather than a T.
- Head Position: Maintain a neutral head position in line with your body to avoid neck strain.
- Hip Sagging: Keep your hips in line with your body, maintaining a straight line from head to heels.
- Range of Motion: Perform a full range of motion by lowering your chest to the ground (if pain-free) to maximize muscle engagement.
5. Essential Exercises For Achieving A Full Push-Up
Two exercises are particularly effective for building the strength needed for push-ups: push-up negatives and planks. These exercises target key muscle groups and improve core stability, both of which are crucial for performing push-ups correctly.
5.1. Push-Up Negatives
Push-up negatives involve focusing on the lowering phase of the push-up, which builds strength and control. This exercise helps you develop the necessary muscle strength to perform the full movement.
How to perform push-up negatives:
- Starting Position: Begin at the top of a push-up position, with your body in a straight line from shoulders to feet.
- Lowering Phase: Slowly lower your body towards the ground, maintaining a straight line.
- Ending Position: Once your chest touches the ground, let your knees rest on the ground to help you push back up.
- Variations: Push-up negatives can also be performed from an elevated surface to adjust the difficulty.
- Repetitions: Aim for 2-3 repetitions per set, focusing on a slow, controlled descent.
5.2. Front Planks and Push-Up Holds
Planks and push-up holds are essential for building a strong midsection, which is crucial for performing push-ups correctly. These exercises improve core stability and help maintain proper form throughout the push-up movement.
Why planks and push-up holds are important:
- Strong Midsection: A sturdy core is essential for maintaining proper form during push-ups.
- Stability: If you can’t hold the top of a push-up position, completing a full rep will be challenging.
Variations:
- Knee Planks: Hold yourself up on your forearms and knees, with the body in a straight line from shoulders to knees.
- Front Planks: Lie on the floor with your forearms flat, ensuring that your elbows are aligned directly under your shoulders. Engage your core and raise your body off the floor in a straight line from head to feet, keeping your forearms planted.
- Push-Up Hold: Hold yourself up at the top of a push-up position, with the body in a straight line from shoulders to feet.
6. Creating A Push-Up Workout Plan
Consistency is key to push-up progression. Aim for three workouts a week with a rest day in between. According to a study in the Journal of Strength and Conditioning Research, consistent training schedules lead to greater strength gains.
6.1. Sample Schedule:
- Monday-Wednesday-Friday
- Tuesday-Thursday-Sunday
Even two workouts a week can be effective.
6.2. The “Get Your First Push-Up” Workout:
- Warm-Up:
- Push-Up Variation: 3-4 sets of 8-10 reps.
- Push-Up Negative: 2-3 reps.
- Plank or Hold: 60-second hold.
7. Steps To Creating Your Push-Up Plan
Let’s dive into each of these a bit more.
7.1. Warm-Up
A proper warm-up prepares your muscles for exercise and reduces the risk of injury. Incorporating arm circles and wrist stretches can improve mobility and blood flow.
- Arm circles: 10x each way
- Wrist stretches: 5 per side
7.2. Training With Push-Up Variations
Alternate between two variations to challenge your muscles differently.
- Day A: 3-4 sets of a variation you can do 8-10 reps.
- Day B: 3-4 sets of a more challenging variation for 5-8 reps.
Example:
- Monday: 3 sets of waist-high push-ups for 10 reps.
- Wednesday: 3 sets of knee-high push-ups for 8 reps.
- Friday: Return to the waist-high variation.
7.3. Push-Up Negatives
Attempt 2-3 reps of a negative push-up after your variation training.
- If too tough, use an easier variation like knee push-up negatives.
7.4. Plank/Hold For 60 Seconds
End your workout with a front plank or push-up hold.
- Hold the position for a full minute, with as few sets as possible.
Modifications:
- Three sets of 20 seconds each.
- Two sets of 30 seconds each.
- Work on holding a knee or elevated plank if a full minute is too challenging.
8. How To Achieve Your First Push-Up: Next Steps
Follow these steps consistently, and you’ll progress toward your first push-up. Regular practice and gradual increases in difficulty are key to building strength and mastering the full push-up.
8.1. The “Get Your First Push-Up” Workout
- Warm-Up
- Push-Up Variation: 3-4 sets of 8-10 reps
- Push-Up Negative: 2-3 reps
- Plank or Hold: 60-second hold
Do this three times a week with a day of rest between workouts.
8.2. Progressive Overload
Increase the challenge of your workouts over time.
- Add another rep
- Add another set
- Move up to a more difficult variation
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10. Push-Up FAQs
10.1. How often should I train push-ups to see results?
Aim for at least three times a week with rest days in between.
10.2. What do I do if I can’t even do one push-up?
Start with wall push-ups or knee push-ups to build strength gradually.
10.3. How long does it take to get good at push-ups?
It varies, but with consistent training, you can see improvement in a few weeks.
10.4. What are some common push-up mistakes to avoid?
Flaring elbows, sagging hips, and not using a full range of motion.
10.5. Are push-ups good for building muscle?
Yes, push-ups are a compound exercise that works your chest, shoulders, triceps, and core.
10.6. What are the benefits of doing push-ups regularly?
Improved upper body strength, muscle endurance, and core stability.
10.7. Is it okay to do push-ups every day?
It’s better to have rest days to allow your muscles to recover.
10.8. Can push-ups help with weight loss?
Push-ups can contribute to weight loss by building muscle, which increases your metabolism.
10.9. What other exercises can help improve my push-up strength?
Bench press, dumbbell press, and tricep dips.
10.10. What should I do after I can do a standard push-up?
Try variations like diamond push-ups, decline push-ups, or plyometric push-ups.
Whether you’re starting with wall push-ups or aiming for advanced variations, LEARNS.EDU.VN is here to support you every step of the way. Explore our resources, follow our guides, and join our community to unlock your full potential and achieve your goals. Start your learning journey with us today!
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