Try These Moves: Push up Progressions II

To stay consistent with your exercise program requires making progress. The best way to make progress is what trainers, coaches, experts call: Progressive Overload. The main ways to do this are by changing the intensity (weight), volume (sets and reps), rest interval (time off between sets), or complexity (from foundational to dynamic).

The most important input to me, particularly for anyone who is just starting to build their practice, is complexity.

If you can master the movements, then you’ll never get bored. Knowing how to progress or regress a movement is in my opinion the most important aspect of building a sustainable exercise practice.

Today we’re focusing on four (4) push up variations.

Push-up Progression: Single Leg - Elevated Single Leg - Superman - Elevated Superman

• Regression - Classic push up single leg: Bringing one leg off of the ground reduces stability and forces core engagement.

  • Start in a push up position, with your hands just past shoulder width, in-line vertically with your chest. Tuck your tail bone, squeeze your glutes. Lift one leg a few inches off the floor.

  • Descend into a push up. Push through the floor and really squeeze your core and keep your tailbone tucked on the way up.

• Baseline - Elevated single leg push up: With your feet elevated it’s even more important to lock your core in and engage your glutes so your back doesn’t sag into an arch.

  • Put your feet on the couch, a chair or a bench about hip widths apart. Form a plank position, tucking your tail bone and engaging your core.

  • Keep your chin tucked (there’s a tendency to lift your head when doing these). Make sure you breath (holding your breath in this position is common).

  • Slowly lift one leg up and out. Descend slowly into a push up, driving your hands through the floor.

  • Grabbing the mat with your finger pads, elbows tucked, push through the floor.

• Progression - Push up superman: Bringing your knee to your elbow in this move creates even more instability and creates an uneven distribution of weight, making it super important to keep your core engaged to not tip over.

  • Form a push up position, tucking your tail bone and engaging your core.

  • Slowly lift one foot a few inches, and then bring your knee to your elbow. Lower to the ground.

  • Notice the extra work required by the knee raised side.

  • Drive hard through the floor trying to keep the effort balanced.

• Advanced - Elevated superman push up: An more difficult take on the classic superman.

  • With your feet elevated, tail bone tucked, glutes and core engaged, lift one foot and slowly bring your knee to your elbow.

  • Descend in a slow and controlled manner, making sure not to lean to far forward.

  • Drive back up through your arms, keeping your elbow back.

Work on these three movements until you can perform 10 - 20 of each one. Don’t move from one level to the next unless you can complete at least 10 reps.