How to Build Toward a Push-Up

There’s a reason why push-ups are so popular in the fitness industry. One reason is because push-ups are purely a bodyweight movement that is both functional and incredibly valuable for building your overall strength. Push-ups are not just about the upper body either. In fact, when done properly and engaging all your muscles, you'll be working your back muscles, shoulder stabilizers, your glutes and your core as well. It's a full-body workout with just one move. There are four exercises you can practice today to help you build up to a push-up. 

1. FOREARM PLANK

Place your forearms on the ground under the shoulders. Place your toes on the ground and bring the body up into a forearm plank hold, with your legs extended, pushing through your shoulders. Tuck your hips and while holding this position, pull your belly button to the back of your spine and tighten your core. Your head should be in alignment with the rest of your body. Work up to holding this position with good form for a full minute to focus on building core strength and shoulder strength.

2. HIGH PLANK:

Place your hands on the mat, directly under your shoulders, fingers spread, shoulders pressing away from the mat.    Place your toes on the ground, bring your body up with your legs extended into a high plank and hold it there. Your belly button should be pulled in and your hips tucked. Keep your head in alignment with your body. You should be in one nice long straight line from the top of your head down to your feet. Work up to holding this position with good form for a full minute to focus on building core strength and external rotation in the shoulders.​

3. KNEE PUSH-UPS:

Maintaining the same great position from the high plank, bend your knees and place them on the floor. Lean your bodyweight slightly forward over your arms and keep your hips down to create a diagonal line with the back. Bend your elbows and lower your chest toward to the floor, stopping when your elbows hit shoulder height. Push through your palms, to extend the arms and bring the body back to the set position. Repeat for 10 to 12 repetitions.

4. COMMANDOS:

Set up in the high plank position, belly button pulled in, hips tucked, pushing your palms away from the mat.  Lower your right elbow to the mat and then your left, coming into a forearm plank. Put your right hand on the mat and straighten your right elbow. Do the same on the left to return to a full plank. Keep alternating for each one. Keep those hips lifted and keep going. Repeat this move for 10 to 12 repetitions.

Try doing this set of exercises once or twice a week to build up the form and strength to conquer full-range toe push-ups — one of the most valuable full-body equipment-free exercises you can do.