Pushups Progressions
Knee Pushups:​
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keeping a neutral spine (straight back) and core tight
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set up on your knees and elbows tucked in
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only the shoulder and elbow joints are in motion.
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lower your body till you chest is just off the ground
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Repeat
Difficulty
Incline Pushups:
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keeping a neutral spine (straight back) and core tight
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legs are fully extended
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only the shoulder and elbow joints are in motion.
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Secure hands onto a elevated platform
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continue to complete push up motion
Difficulty
Pushups:
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keeping a neutral spine (straight back) and core tight
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legs are fully extended and elbows tucked in
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only the shoulder and elbow joints are in motion.
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lower your body till you chest is just off the ground
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Repeat
Difficulty
Decline Pushups:
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keeping a neutral spine (straight back) and core tight
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legs are fully extended
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only the shoulder and elbow joints are in motion.
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Elevate your feet on to a high platform
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continue to complete push up motion
Difficulty
Pushup Dumbell Side Raise:
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keeping a neutral spine (straight back) and core tight
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legs are fully extended
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only the shoulder, elbow and spinal joints are in motion.
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At peak of Push up Turn chest out keeping one arm on the ground
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bring opposite arm up lateral to your body and fully extended arm
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Alternate arms for lateral Raise
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Repeat
Difficulty
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