Name: Playbook - Ashley Ta - Push-up build up
Uploaded: 2024-03-10T20:06:07.473Z
Duration: 10 min
Description: Push-up build up

This section is for anyone who wants to build up their strength & confidence in their push-ups. If you can’t do them on your toes yet, don’t worry!
I have a few ways you can modify your push-ups to build to that.

This section isn’t a workout, but a place to show you different ways you can plug in your push-ups to the workouts.
When one modification feels easier, challenge yourself with another one.
The only way to get better, is to do them.
But please remember— form over everything. Don’t let your ego get in the way of your growth. There is absolutely nothing wrong with modifying your push-ups. In fact, you will work the appropriate muscles more if you modify than if you’re not quite there for a full out push-up.

So flip through this category and find a modification that works for you!

Stand facing the bench, table, or the edge of a bed.
Place your hands on the edge of the bench just slightly wider than shoulder width. Your arms are straight but elbows are not locked. Align your feet so that your arms and body are completely straight.
Bend your elbows to slowly lower your chest to the edge of the bench while inhaling. Keep your body straight and rigid throughout the movement.
Push your body away from the bench until your elbows are extended, but not locked. Exhale as you push up.
Keep going with slow, steady repetitions.

Incline push up (2)

Start in a high plank position and drop your knees on the floor. This is your starting position.

Your arms will be shoulder width apart, and you will have your gaze straight ahead of you.

Keep your core engaged and your spine straight and slowly lower yourself down so that your arms make a 90 degree angle, and then push yourself back up to your starting point.

Knee push-ups

If you’re struggling to do a push up, I have a great hack for you!
Grab a resistance band (knitted is more comfortable in my opinion) and place it above your elbows.
Get into the push up position (or modify on your knees), and do your push up.
You will see/feel the resistance of the band will help to push you up from the bottom of your push-up.

Resistance band push-ups

To perform negative push-ups, assume the push-up position by placing your hands palms-down on the floor shoulder-width apart. Similar to a high plank position, keep your back in a straight line and your knees off the floor. Slowly lower your chest toward your hands until your upper body touches the floor. Rest your knees on the ground and complete the full range of motion by exploding back to the starting position.