Push-ups are an exercise that can feel pretty daunting. We get it- they’re challenging! But, there are ways to train to get stronger so you can do your first floor push-up.
Here are our top 3 tips to nail your first floor push-up:
- Start at an incline! We like to use a barbell in a squat rack so that you can gradually lower the bar over time. Beginning with an incline ensures form isn’t sacrificed + allows you to visualize your progress over time (ie. the bar is getting closer to the floor!).
- Add some tempo! Adding tempo is an awesome way to make a movement more challenging and change the stimulus it has on our muscles. Examples of this would be adding a 3 second pause at the bottom of your push-up or slowing down the motion for 3 seconds on the way down.
- Do them 2-3 times per week. We recommend adding push-ups into your training around 2-3 times a week. For movements like a push-up, increasing training frequency can assist you in developing the skill. We recommend regulating the training intensity, because you don’t want to train them at max effort numerous times a week! For example: Day 1 would be a lower intensity with a higher incline 3×8. Day 2 would be a medium intensity with the same incline and an added pause 3×8(0-3-0). Day 3 would be higher intensity with a slightly lower incline 3xAMRAP.
If you’re a Paragon client looking to work on your push-ups, talk to your coach so they can ensure you have them in each workout.