{"id":7563,"date":"2016-04-20T22:54:19","date_gmt":"2016-04-21T02:54:19","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=7563"},"modified":"2018-06-05T23:30:52","modified_gmt":"2018-06-06T03:30:52","slug":"5-ways-to-do-a-pushup-without-dropping-to-your-knees","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/5-ways-to-do-a-pushup-without-dropping-to-your-knees\/","title":{"rendered":"5 Ways To Do A Pushup Without Dropping To Your Knees"},"content":{"rendered":"<h1>5 Ways To Do A Pushup<\/h1>\n<p>Lately I\u2019ve been thinking a lot about push ups.<\/p>\n<p>Random\u2026 I know.<\/p>\n<p>You see, nearly all of my clients here in San Francisco want to get better at push ups. Especially the women. So that\u2019s why I wanted to share with you my top 5 ways to do a push up so you can ROCK it without dropping to your knees.<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/ZFM_LPpynG0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><strong>Fact of the matter is: Push Ups are bloody HARD!<\/strong><\/p>\n<p>You need strong wrists, plus upper body and core strength if you want to do full push ups without dropping to your knees.<\/p>\n<p>So how can you get stronger at full push ups?<\/p>\n<p><strong>Practice FULL Push ups.<\/strong><\/p>\n<p>If you only practice knee push ups\u2026 you\u2019ll only get better at doing knee push ups. (Gee, thanks Captain Obvious!)<\/p>\n<p>The push up is essentially a \u201cmoving plank\u201d. That means your abs should be fully engaged during the movement\u2026 and why it\u2019s crucial to build your core strength if you want to rock more push ups.<\/p>\n<p>Your #1 objective here is to get past your \u201csticking points\u201d, which is the spot where you can no longer lower yourself down (or push yourself up) with good form.<\/p>\n<p>Here\u2019s how to build your strength so you can do a FULL push up.<\/p>\n<h2><strong>#1: Wall Push Ups<\/strong><\/h2>\n<p>This is the simplest variation of the push up \u2013 so it\u2019s perfect if you\u2019re a beginner or coming back from a long layoff.<\/p>\n<p>Here\u2019s how to do it:<\/p>\n<p>Extend your arms and place your hands flat on the wall at shoulder height. Brace your abs and glutes as you would in a plank. Inhale and press your body toward the wall like a push-up. Exhale and push back to the original position, keeping your elbows close to your sides.<\/p>\n<h2><strong>#2: Incline Push Ups<\/strong><\/h2>\n<p>This is hands down my fave option for building up to a full push up&#8230;<\/p>\n<p>Find a bench, step, couch or other sturdy object to place your hands on for the push ups. Choose a height that\u2019s not too easy\u2026 You want to push yourself, ok?<\/p>\n<p>So it should be a height that\u2019s challenging, but you can still do a full, chest to bottom push up with excellent form.<\/p>\n<p>As you get stronger, use lower and lower points until you reach the floor. I love this progression more than doing \u201cgirly knee push ups\u201d. Why? You\u2019re not losing the full core engagement.<\/p>\n<h2><strong>#3: Do Negative Push Ups<\/strong><\/h2>\n<p>Start at the top position of your push up, then lower yourself as slowly as you can all the way to the floor. Make sure you\u2019re using excellent form and bracing your abs and glutes. Rest and repeat. If you can\u2019t do this with full range of motion, try the incline variation. Elevate your hands until you are at an angle that works for you and progress from there.<\/p>\n<h2><strong>#4: Do Positive Push Ups<\/strong><\/h2>\n<p>Start on the floor. Now push yourself up with control and perfect form all the way to the top position. Rest and repeat. Can\u2019t get yourself off the floor? Try the incline variation as I mentioned in the previous point.<\/p>\n<h2><strong>#5: Do Top\/Down or Bottom\/Up Drills<\/strong><\/h2>\n<p>The idea of this move is to find your sticking points, and work on getting past it.<\/p>\n<p>Top\/Down Drill:<\/p>\n<p>Start in the plank position of your push up. Lower yourself slowly and under control all the way to your sticking point. Now try holding that position with excellent form for 3-5 seconds. Yep, it\u2019s hard. So breathe!<\/p>\n<p>Bottom\/Up Drill:<\/p>\n<p>Lie flat on your stomach with your hands and feet in push up position. Now try to push yourself in one straight line up to your sticking point. Hold this position for 3-5 seconds. Can\u2019t push yourself off the floor yet? No dramas. Push into the floor as hard as you can as if you were going to do the push up.<\/p>\n<p>Like I said, if you want to do full push ups, the most important thing you must do is build your core strength, ok.<\/p>\n<p>And here\u2019s exactly how you can strengthen your core in just 10 minutes without crunches or sit ups&#8230;<\/p>\n<p>Grab the free video here while you still you still can:<\/p>\n<p><strong>==&gt;<\/strong> <span style=\"color: #0000ff;\"><strong><span style=\"color: #0000ff;\"><a href=\"https:\/\/bodyweighthiitchallenge.com\/free-workout-video\">Try this FREE Bodyweight Follow Along Workout Video<\/a><\/span><\/strong><\/span><\/p>\n<p>Once you\u2019ve mastered the full push ups, there are SO many awesome variations you can try! Let me know how it goes, ok.<\/p>\n<p>Have an awesome day!<\/p>\n<p>Your Coach,<\/p>\n<p>&nbsp;<\/p>\n<p>KV<\/p>\n","protected":false},"excerpt":{"rendered":"<p>5 Ways To Do A Pushup Lately I\u2019ve been thinking a lot about push ups. Random\u2026 I know. You see, nearly all of my clients here in San Francisco want<\/p>\n","protected":false},"author":1,"featured_media":7567,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[75,425,321,663],"tags":[],"class_list":["post-7563","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-exercises","category-bodyweight-workouts","category-exercise-technique","category-strength-workouts"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Ways To Do A Pushup Without Dropping To Your Knees<\/title>\n<meta name=\"description\" content=\"Want to win at push ups? 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