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NUTRITION WEIGHT LOSS_—«FITNESS-——INSPIRATION ESSENTIALS -—VIDEO._——SHOP UA
5 Steps to Your First Pushup
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‘The pushup may seem like a basic exercise, but it’s challenging at first. If
you can't do a pushup from the floor yet, we'll show you the path to your first
real pushup.
It takes an impressive combination of upper body strength, full body
coordination and core control to do pushups from the floor. Follow these
five steps to enhance your pushup prowess:
STEP 1: HIGH PLANK
hitps:blog.myftnesspal.comiS-stops-trst-pushup! 18oxitt2018 5 Steps to Your Firs Pushup | MyFiinessPal
The first step toward a full-blown pushup is learning to support yourself on
your hands. The high plank teaches you to stabilize your upper body with
your shoulders while supporting your lower half with your core muscles.
Coaching Cues
‘= Keep your hands directly underneath your shoulders.
‘+ Maintain a straight line from your head to your toes. No sagging hips or
poking your head forward.
‘+ Breathe normally. Inhale through your nose and exhale through your,
mouth.
‘STEP 2: HAND-ELEVATED PUSHUP
When you're ready, try pushups with your hands elevated on a box, bench or
wall. The higher your hands are off the floor, the easier the exercise will be.
Allthe same pushup techniques apply, but raising your hands reduces the
amount of weight your muscles have to move.
Coaching Cues
‘+ Lower your chest down first. Don't let your head or your hips lead the
way.
‘+ Keep your elbows tucked to your sides at about 45 degrees.
+ Choose a box or bench height that allows you to do 8-12 reps per set.
Once that's easy, move to a lower height.
STEP 3: ECCENTRIC-ONLY PUSHUP
Once your upper body is strong enough to put your hands on the floor, try
the eccentric-only pushup. Most people struggle to do a pushup because
they lower themselves to the floor incorrectly. This exercise focuses on
lowering under control while using your shoulder blades and core muscles
‘to maintain perfect positioning,
Coaching Cues
‘+ Take 3-5 seconds to lower yourself to the ground,
‘+ Imagine pulling yourself to the ground with your upper back muscles
rather than passively lowering your body.
‘+ Drop to your knees between reps and take as much time as needed to
reset your position.
STEP 4: BAND-ASSISTED PUSHUP
After you've mastered lowering yourself to the ground, use a resistance
band to help you dial in the push portion of the pushup. The band-assisted
pushup is virtually identical to a pushup from the floor, but the band helps.
your upper body muscles to make things slightly easier.
Coaching Cues
hitps:blog.myftnesspal.comiS-stops-trst-pushup!oxitt2018 5 Steps to Your Firs Pushup | MyFiinessPal
+ Keep the band directly under your belt line.
+ Lead with your chest. If your hips or face hit the floor first, focus on
squeezing your glutes and making a double chin,
+ Start with a heavy band for sets of 8-12 reps. Once that's easy, move
to a lighter band,
STEP 5: PUSHUP FROM THE FLOOR
The time has finally come: your first pushup from the floor. Keep your
technique identical to what you did during hands-elevated pushups,
eccentric-only pushups and band-assisted pushups. Trust that you've built
the strength and technique to do a pushup and don't be intimidated — you've
eared this!
READ MORE
> A 20-Minute Glider Workout That'll Tone Your Upper Body
(https:/blog.myfitnesspal.com/20-minute-glider-workout-thattl-tone-
upper-body/)
> 6 Exercises That Burn Calories in Overdrive
(https://blog.myfitnesspal.com/6-exercises-burn-calori
> 3 Pushup Workouts for Any Fitness Level
(https://blog. myfitnesspal.com/3-pushup-workouts-fitness-level/)
-overdrive/)
THE PUSHUP PLAN
You'll need to build strength in your chest, upper back, arms and core if you
want to bust out pushups like a pro. Here's a sample routine you can use to
achieve your first pushup, including some of our favorite accessory
exercises to build your pushup strength:
Week 1 (Perform this workout 3 days per week)
Hands-elevated pushup: 3 sets x 6-8 reps (stop 2 reps shy of failure)
Eccentric-only pushup: 3 sets x 4 reps
Lat pulldowns: 3 sets x 8-12 reps
Triceps pushdowns: 3 sets x 12-15 reps
High plank: 3 sets x max time (stop just before your hips drop or elbows
bend)
Week 2 (Perform this workout 3 days per week)
Hands-elevated pushup: 3 sets x 6-8 reps (hands lower than week 1)
Eccentric-only pushup: 3 sets x 6 reps
‘arm dumbbell rows: 3 sets x 8-12 reps per side
Dumbbell bench press: 3 sets x 8-12 reps
‘leg high plank: 2 sets x max time per side (stop just before your hips drop
or elbows bend)
Week 3 (Perform this workout 3 days per week)
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