Hellooo lovely homebodies! It's that #tiptuesday time of the week 🤗This post aims to help you advance to a full push-up 💪🏽💪🏽 It doesn't cover advanced variations, but I hope even intermediate and advanced babes can learn somethin here!👊🏽🤓
I demonstrate this progression using a tricep-focused push-up in which palms are placed under shoulders and elbows hug closer to ribs. These progression tips also apply to a chest-focused push-up in which hands are placed wider than shoulders, and elbows track east to west. I'll cover set-up and form for different push-up variations in a separate Tip Tuesday if you babes are interested. be sure to see all notes below 📝👇🏽👇🏽👇🏽and in the first comment too 😘❤️
🔹As ALWAYS start with gettin that core TIGHT. No popping booty, no sagging belly 🙅🏻🙅🏻It will be 100X easier to press your body up when it resembles a stiff board (back, abdominals, even glutes engaged) than when you're all loosey goosey! 🐍🦆So tighten it up!
🔹For each level, work towards 3 sets of 12-15 reps. Rest 1-2 minutes between sets. Master a lower number level BEFORE you progress to the next. This may take weeks or months so do not get impatient with yourself! 🙏🏼 In your NEXT session after you've mastered a prior level (when muscles are fresh and not fatigued) you can attempt the next level 👊🏽
🔹Level 1: High platform
👉🏽Perform your push-up on an elevated platform like a wall, counter-top, or table. The further away you stand from your platform, the more challenging it will be. 👉🏽Try to touch your chest to your platform before you press back up. Exhale breath and tighten core as you press up.
🔹Level 2: Low platform + one leg raised
👉🏽Next, move to a lower platform. For more challenge, perform half of reps with 1 leg lifted, then switch legs and repeat.
🔹Level 3: Knee push-ups
👉🏽Move to your mat when you're ready. Go deep and control the motion, no rushing, no shallow reps 📝continued below 👇🏽👇🏽👇🏽
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