Push Up Tutorial


Hey Everyone!

As promised, here it is…my Push Up Tutorial!

Push ups are my favorite exercise…EVER!  I love ‘em!  They give you a strong, sexy, tone upper body, plus, they are just cool!  I do have a “controversial” philosophy, however, when it comes to push ups…I HATE “girl”/modified push ups!  HATE them!  Before anyone gets defensive, let me explain:

First of all, most people do modified push ups incorrectly, i.e. ass in the air/not doing any bit of good:

see how my butt is up in the air?  that's incorrect! see how my butt is up in the air? that’s incorrect! 

The proper form to do a modified push up is:

body stays flat body stays flat 

And for modified, you still need to go ALL the way down to the floor…like so close, you could kiss it

The second reason why I don’t like girl/modified push ups is because I think they are a cop out.  I think that everyone can do military style push ups if they work hard and practice.  When I teach my kickboxing classes, everyone has to do at least 2 military style  push ups each set before they are allowed to drop down to modified.  Then I encourage them to come back up to military whenever they feel like they can during the set.  The goal is to eventually increase the number of military style in the set and decrease the number of modified until they are eventually doing all military.

 

Proper form for a military style push up:

Up: body stays flat, neck stays neutral Up: body stays flat, neck stays neutral 
Down: body is flat, neck is neutral, ALL the way down to the floor (about 2 inches above the ground) Down: body is flat, neck is neutral, ALL the way down to the floor (about 2 inches above the ground) 

 

Once you get comfortable doing military style push ups, you can do some fun, challenging variations (these variations can also be done in the modified position):

Half Way and Hold Push Ups:

Start in a regular push up position Start in a regular push up position 
come half way down and hold for 5 seconds come half way down and hold for 5 seconds 
come all the way down and hold for 5 seconds...then back to half way, then all the way up.  this is one rep come all the way down and hold for 5 seconds…then back to half way, then all the way up. this is one rep 

 

Push up to Side Plank:

Start with a regular push up Start with a regular push up 

 

then on the way up go past start and up into a side plank.  hold for 5-10 seconds, then do the other side. then on the way up go past start and up into a side plank. hold for 5-10 seconds, then do the other side. 

 

Staggered Push Ups:

Start with one arm 6-12 inches in front of the other... Start with one arm 6-12 inches in front of the other… 
...then go down just like a regular push up.  Do a few reps, then switch sides. …then go down just like a regular push up. Do a few reps, then switch sides. 

 

 

Tricep  Push Ups:

Same as regular, but you keep your elbows in by your rib cage. Same as regular, but you keep your elbows in by your rib cage. 

 

Diamond Push Ups:

Same as regular, but hands are in a diamond shape. Same as regular, but hands are in a diamond shape. 

 

Incline Push Ups:

Use a step or a chair to elevate your feet... Use a step or a chair to elevate your feet… 

 

...go all the way down, just like a regular push up. …go all the way down, just like a regular push up. 

 

Bozu Push Ups: 

Same as regular, but you use your stabilizer muscles more Same as regular, but you use your stabilizer muscles more 

 

if you pause at the bottom, you will work your core a lot! if you pause at the bottom, you will work your core a lot! 

 

Spidermans:

  

Start in a regular position... Start in a regular position… 

 

...as you come down, bring your knee up to your elbow.  Repeat on the other side. …as you come down, bring your knee up to your elbow. Repeat on the other side. 

 

 

All of these different variations work slightly different muscles.  I would suggest doing a few variations at a time.  Do 2-3 sets of each variation with 5-20 reps each, depending on your level.  The more you do push ups, the more improvement you will see!  Every week in my kickboxing class, I test my students progress to make sure they are doing their push ups.  I will time them for one minute, and their goal is to see how many push ups they can do in that minute.  If they are practicing, the number should go up!  Also, once a month, we will do a push up  contest.  You may be surprised to hear that a girl won twice in a row once

 

I hope you guys like my push up tutorial!  Let me know if you have any questions…and START DOING YOUR PUSH UPS TODAY!!

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One Response to “Push Up Tutorial”

  1. h3x Says:

    Hey Sarah, nice article. I found it while google’ing for pushups. Thanx a bunch. Appreciate that. 😀

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