Perfecting your Push ups: From Zero to Expert in just 12 Weeks

In theory, push-ups seem simple enough – lower your body to the ground, then push it back up. Easy!

But we all know that’s far from the truth. Especially if you’re not naturally blessed with the strength to do strict-form push-ups, it can seem nearly impossible to do this move with perfect form.

Push-ups are tough! They’re a skill exercise, meaning they require upper body strength, trunk stability, range of motion, and even mobility… all at once. Just being strong or fit isn’t enough — it takes time and practice to master the technique.

But the truth is, with proper form and some practice, almost anyone can master the push-up.

In this article, I’m going to show you how to build the strength and skill you need to do push-ups, step by step. In addition to discovering all of the benefits of push-ups, you’ll learn:

  • How to align your body properly during your push-up practice.
  • Four exercises that will help you progress to full push-ups.
  • Exactly how to perform a full push-up.

Plus, I’ve included a 12-week training program that shows you exactly how to program these four exercises so you can achieve your push-up goal!

What Are the Benefits of Push-Ups?

The push-up is an effective bodyweight exercise whether your goal is getting strongerbuilding muscle, or improving overall fitness. A horizontal pressing exercise, push-ups primarily work the chest (pectorals), triceps, deltoids, and core, but require some assistance from the glutes and leg muscles, too.

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