How to do Push Ups for Beginners with Progression

Push Ups

One of the most famous exercises in the world to get in shape.

Push up step by step:

  • Hands on the ground, shoulder width apart
  • Shoulder over the elbow, elbow over the wrist
  • Straight back Butt not high, back not arched
  • Down and up with a full range of motion


| Common Push Up Mistakes |
1. Arched Back ► 00:47
2. Sagging Hips ► 01:20
3. Elbow Positioning ► 01:56
4. Not Performing Full Range of Motion ►02:34
5. Forward Head ► 03:08
6. Hand Positioning ► 03:23
7. Wrist Pain ► 03:41

| Push up Regressions |
1. Knees on the Floor Push Up ► 04:41
2. Incline Wall Push Up ►05:05

| Advanced Push Up Progressions |
1. Around the Clock Push Ups ► 05:48
2. Diamond Push Ups ► 06:03
3. In & Outs Push Ups ► 06:16
4. Clap Push Ups ► 06:26
5. Triceps Extension Push Ups ► 06:32
6. Pike Push Ups ► 06:46
7. One Arm Push Ups ► 06:54
8. Archer Push Ups ► 07:00
9. Dive Bomber Push Ups ► 07:08
10. Finger Tip Push Ups ► 7:24
11. Flying Superman Push Ups ►07:35
12. 180 Push Ups ► 07:41
13. Weighted Push Ups ► 07:47
14. Tucked Planche Push Ups ► 08:01

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