Push-Up Progressions | STACK 4W

Push-Up Progressions for Women

March 14, 2013 | Raymond Tucker

Must See Strength Training Videos

Push-Ups are one of best exercises for developing chest strength. I especially recommend them for female athletes because they also tone the shoulders, triceps and core.

Beginner Variation: Kneeling Push-Ups

If this is your first time performing Push-Ups, start with this modified version until you gain strength. Perform two to three sets of as many repetitions as you can.

  • Kneel on a foam mat, lean forward, place your hands on the floor shoulder-width apart and cross your legs
  • Your arms should be locked out, palms flat on the ground, fingers straight ahead
  • Your upper body should be at a comfortable angle
  • Breath in to engage your core muscles and tighten your glutes
  • Bend your elbows, lower down until your chest touches the ground and push yourself back to the starting position
  • Keep your head in line with your torso
  • Your body should remain straight during the entire movement; do not bend at the waist

Regular Push-Ups

Once you have gained some strength in the Kneeling Push-Up, you are ready to perform Regular Push-Ups.  I recommend working up to two or three sets of 10 repetitions. (See Perform Perfect Push-Ups.)

  • Lie flat on the floor with your elbows bent, hands shoulder-width apart and even with your chest
  • Keep your palms flat on the ground and your fingers pointed straight ahead
  • Press yourself up into plank position with your toes on the ground and arms extended
  • Breath in to engage your core muscles and keep your glutes tight
  • Keep your head in line with your torso
  • Lower down until your chest touches the ground, then push back up into the starting position

Push-Ups on a Stability Ball

Start by trying to perform two to three sets of six repetitions and work up to 10 reps. (See also Three Physioball Push-Ups for Strength and Stability.)

  • Place your hands shoulder-width apart on a stability ball and lock your arms out
  • Your body should be at a good comfortable angle with your feet on the floor
  • Keep your head in line with your torso
  • Breath in to engage your core and tighten your glutes
  • Lower until your chest touches the ball, then push back up into the starting position
Topics: PUSH-UP
Raymond Tucker
- Raymond Tucker, CSCS, a Level 1 Track Coach certified by the United States Track and Field Association and Level 1 FMS certified by Functional Movement...
Raymond Tucker
- Raymond Tucker, CSCS, a Level 1 Track Coach certified by the United States Track and Field Association and Level 1 FMS certified by Functional Movement...
More Cool Stuff You'll Like

Why Push-Ups Are Great and 5 Ways to Make Them Harder

I recently joined the team at Cressey Sports Performance astheir head group fitness instructor, and have come to notice that a lot of everyday people...

Exercise of the Week: Push-Up to T

No-Nonsense Push-Up Plan for Guaranteed Results

Build Upper Body Strength With a Push-Up Progression

Exercise of the Day: Plank Push-Ups

The Gambling Man's Push-Up Workout

The Perfect Push-Up: No Equipment Needed

Improve Your Bench Press With Perfect Push-Up Form

3 Challenging Muscle-Building Push-Ups

4 Push-Up Variations For A Bigger Chest and Arms

STACK Challenge: Spider-Man Push-Ups

Why Baseball Players Shouldn't Bench Press

Exercise of the Week: Band Diamond Push-Up

Push-Up Progressions for Women

Is This the Ultimate Push-Up Variation?

The Ultimate Push-Up Workout Plan

Improve Full-Body Stability With Three BOSU Exercises

Back to the Basics: Why You Must Do Push-Ups

Push-Up Variations: Top 11 List

Why Proper Exercise Form Is Crucial for Young Athletes

The Push-Up Primer: Fix Your Weak Core Muscles

Perform Perfect Push-Ups

Push-Ups: The Best Bodyweight Exercise

We Did It! 100,000 Push-Ups for Charity

10 Powerful Push-Up Variations

5 Muscle-Building Push-Up Variations

Exercise of the Week: Chain Push-Ups

Tune-Up Your Push-Up

3 Push-Up Routines to Build the Complete Athlete

Ask the Experts: How Can I Use Stairs to Work Out?

Exercise of the Week: Army Push-Up

Push-Up Equipment That Works

Exercise of the Week: Single-Arm, Single-Leg Push-Up

Push-Up Workout to Build Needed Baseball Muscle

15 'Next Level' Push-Up Variations