Push Up Progression

Push Up – Wall 3counts down 3counts back

Arms are slightly wider than shoulder width.

Brace your core.

Keep shoulders, hips, knees and ankles in one line.

Inhale to lower the body to the wall and then exhale to push back to the start position.

Push Up – Kneeling – 3counts down, 3counts up

Set up – Knees hip distance apart

Hook ankles together

Hands slightly wider than shoulder width

Keep a long line from ears, shoulders, hips to knees.

Brace your core

Inhale to lower your chest down to the ground.

Exhale to press back up to the start.

Full Pus h Up – 3counts down 3counts up

Ankles and knees together

Hands slightly wider than width apart.

Brace core!

Inhale to lower your body to the ground with control.

Exhale to return to the start press through hands and return to start.

One Legged Push Up

As per normal push up – simply raise one leg up from the ground and hold it still as you lower and lift

Decline Push Up – 3counts down 3counts up

Find a stable ledge, wall, bench so that your feet stay elevated as you lower yourself into the push up.

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