Training Tips Done Right with D1: Push-up Progression

If push-ups are something you struggle with, no worries! Coach Amanda at D1 Training Bowling Green walks us through push-up progression. In other words, there are steps you can take to ease into your push-up training, until you’re able to do as many push-ups as you like.

Through the same series of progression at varied levels of incline, you’ll be able to improve your push-ups with every session. Push-ups are a great exercise for building muscles in your chest, arms, abs, even your hips and legs. Other health benefits include improved posture, better balance, and the ability to protect your shoulders and lower back from injuries. And of course, they are awesome calorie burners!

In this video, you will learn which starting position is right for you, and the steps to take to progress your push-up!

For beginners: Modified Negative Incline Push-Up

1. Start in a push-up position on your knees, at an incline
2. Utilize negative movement (control the downward movement as well as the upward movement)

Next Progression: Modified Incline Push-up

1. Do the same as above, on your knees, without utilizing the negative movement

Next Progression: Negative Incline Push-up

1. Start in a push-up position on your toes, at an incline
2. Utilize negative movement (control the downward movement as well as the upward movement), drop one knee to help move upward

Next Progression: Incline Push-up

1. Do the same as above, on your toes, without utilizing the negative movement

Next Progression: Normal Push-up

1. On a flat surface, move through the modified negative push-up into a non-modified exercise.

Once you have the hang of normal push-ups, you can challenge yourself by adding weight or elevating your feet.

Training safely, efficiently, and for maximum desired results are all part of the D1 Difference. D1 Training is The Place for the Athlete®, ideal for anyone at any level who has a fitness goal. D1 facilities are known for their world-class coaching team, training tips, and 5 Star Training Program.