ShareToday, we’re moving to the upper body and it’s all about the push – but it won’t be a chest or shoulder workout. What’s my go-to for the push movement?
Push ups!
Sure, it’s old school.. But it’s a super exercise for shoulder health, high intensity training, core stability and time efficiency. The thing is…
Men tend to think push-ups are too easy, while women assume it’s too hard.
That’s why these exercise progressions are so awesome – they provide a challenge no matter what stage you are at.
I have nothing against bench press or shoulder press, and there is a place for these exercises in your workouts once you have a foundation of stability. But in terms of time efficiency, a push-up is simply a more effective way to train the push movement pattern.
Most importantly, please stay safe while training. Before you even consider doing bench or dumbbell press, you need to make sure you can push your own bodyweight with good form.
I advise to make sure you can do 15 perfect push-ups before you start weighted bench presses. Think to build your shoulder mobility, stability and strength.
HERE’S A CHALLENGE FOR YOU
Now let’s test your push-ups. Get down on the floor in push-up position. Bend your elbows and lower yourself to within one inch of the floor or until your upper arms are even with your shoulder blades. Keep your body in a straight line during the entire movement, abdominals tight. Pause for 2 seconds. Push yourself back up and repeat.
How many can you do?
Awesome job if you can do 15 reps WITH the pause at the bottom.
Feel free to start at stage 2 or 3. If you cannot keep your body in a straight line (hips hike or back arches) or get a full range or movement, start at regressed version of Stage One and get the motion correct at an incline.
LEVEL ONE: Incline Push Up
Take it back a notch if you can’t do a full push-up on the floor yet. I hate “girly” push-ups. Not because the word girly is annoying, but dropping your knees to the floor eliminates the use of your core.
One of the main benefits of push-ups is the activation of your core to stabilize your spine and pelvis.
The Movement
- Lift your hands as high as they need to go so you get a full range of motion. A bench is great, or even the wall if you’re recovering from a shoulder injury.
- Bend your elbows and lower yourself to within one inch of the bench/wall. Keep your body in a straight line during the entire movement, abdominals tight.
- Push yourself back up and repeat.
Ready for the Next Level? Once you can do two sets of 15, move on up to the next stage.
Cool Additional Stability Exercise: Plank with Gliders Alternating Arm Slide Away
As you are building your push-up strength, this is a great core stability exercise. Get into push-up position. Place your hands on Gliders or a towel and alternately, slide your hands forward. Keep your body in a straight line, abs and glutes squeezed tight.
LEVEL TWO: Push Up
Like I mentioned before, the push up is a super exercise for core stability and shoulder strength you need to do. Need I say more? Let’s do it!
The Movement
- Get down on the floor in push-up position.
- Arms straight down from your shoulders, perpendicular to the floor, feet together and body in a straight line from ears to ankles.
- Bend your elbows and lower yourself to within one inch of the floor or until your upper arms are even with your shoulder blades.
- Keep your body in a straight line during the entire movement, abdominals and glutes squeezed tight. Push yourself back up and repeat.
Ready for the Next Level? Once you can do three sets of 15 without resting during the set, move on up to the next stage. You can also try decline push ups to challenge yourself.
Cool Variation: TRX hands suspended Push Up
You can adjust the level of difficulty depending on the height of the straps. Higher = easier, lower = harder. The TRX is harder than it looks and challenges your shoulder stability so start modestly.
LEVEL THREE: T Push-Up
This next progression is fun. It adds a rotation element that challenges your core, chest, shoulders and arms in one dynamic move. Give it your best shot!
The Movement
- Get into push-up position.
- Lower your chest toward to the floor, and as you push back up twist to the right, taking your right arm off the floor and finishing straight above your left arm. Your body will form a T.
- Twist back and straight into the next push-up. As you push back up, twist away to the left so your left arm ends up over the right. Make sure you do the same number on both sides.
Ready for the Next Level? Once you can do three sets of 20 (total reps), progress the exercise. Roughly 4-6 weeks is enough time.
LEVEL FOUR & BEYOND
Half Kneeling/Tall Kneeling One Arm Overhead Press
The kneeling variations of this movement focus to improve your core stabilization patterns. Start with half-kneeling as it gives you more external stability. Once you master this move, progress to tall kneeling. The single arm adds a greater challenge to your core.
Half Kneeling: The Movement
- Kneel with your right knee on the floor. Think tall and tight, and squeeze your glutes.
- Draw your hip up into the socket. Hold a dumbbell in your right hand at shoulder height.
- Press the weight straight up overhead and then lower to the starting position. Repeat this movement.
Tall Kneeling: The Movement
- Kneel with both knees on the floor. Again, think tall and tight, and squeeze your glutes.
- Make a straight line from your hips to shoulders.
- Hold a dumbbell in your right hand at shoulder height.
- Press the weight straight up overhead and then lower to the starting position. Repeat this movement.
The Final Word
Mastering the basic push-up is essential for effectively training the push movement pattern. While it’s fun to add variations with Medicine Balls, or Kettebells, if you can’t do the basic movement you’re going to struggle to get full range of motion.
Save your shoulders and work to improve your mobility and stability with this awesome bodyweight exercise before you get on the bench, or press heavy overhead. Try it… make the push-up a staple in your routine starting now. Your shoulders will be thankful 
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Rock on!
KV
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2 Replies
Kate, I always love your stuff. I’m really enjoying this exercise progression articles. I like the use of the equalizer bars for assisted push ups. I train a few clients at their homes and sometimes it’s hard to get a full range of motion using a wall or a table. These are easily portable and I you can really feel the core and chest muscles being activated. Thanks and looking forward to the rest of the articles.
Thanks Rachel! Yes I love how the Equalizer bars are so portable. Happy to help out
Have an awesome day! KV