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Push Up Progression

Hi Friends of Oompf, it’s Alvan here. Today we will be talking about the different push up progressions and how you can get your first push up. This will also be useful if you are training for IPTT.

Does push ups never get easier for you? Are you struggling to complete your first proper push up? Chances are, you are jumping into a proper push up too soon and not focusing on improving progressively. Similar to getting your first pull-up, there are a few different progressions to work up to before being able to properly execute a good rep. Trying to rush into a push up when you’re not ready to may lead to injury or damage to muscles around your shoulder and elbow. Hence it is always important to follow a plan that helps you progress safely to achieve your first push up.

1. Elevated push ups Elevated push ups are the first step in getting your push up if you are a beginner. This is a good way to progress as you can choose the height of the elevation depending on your level of difficulty. 

Simply put your feet on an elevated surface such as a bench, a chair or even sofa  if you are doing a home workout. The higher your elevation, the easier it will be. Some people may also start with a wall push up. However ensure that you are leaning forward at an angle.

2. Knee push ups/ Eccentric knee push ups Once you start finding inclined push ups getting a little easy (you should be able to complete 4 sets of 10-12 reps), you can then move on to knee push ups. Although this is an easier version of a standard push up, when done properly it can also be a challenge. One way to increase your strength for this is by starting with eccentric push ups. This is done by slowly lowering yourself to the floor (ideally in about 3-5 seconds) and quickly pressing back up. This type of training has shown to provide protection from injury/ re-injury and also is an efficient way to build strength.

3. Standard push up/ eccentric push up Finally, you are ready to attempt your standard push ups. The progression for this is similar to your knee push ups in which you can first attempt eccentrics before the actual push up. When you perform eccentrics it is okay for your body to touch the ground before pressing back up. The main objective of eccentrics is to slow down during the lowering phase.

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