{"id":14537,"date":"2023-09-21T05:47:07","date_gmt":"2023-09-21T05:47:07","guid":{"rendered":"https:\/\/bestratefinders.com\/blog\/?p=14537"},"modified":"2023-09-21T22:58:54","modified_gmt":"2023-09-21T22:58:54","slug":"the-push-up-progression-plan-get-your-first-push-up","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/the-push-up-progression-plan-get-your-first-push-up\/","title":{"rendered":"The Push-up Progression Plan (Get Your First Push-up!)"},"content":{"rendered":"<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3919868\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/gecko-push-up.jpg\" alt=\"A gecko doing a push-up\" width=\"799\" height=\"344\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/gecko-push-up.jpg 799w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/gecko-push-up-300x129-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/gecko-push-up-713x307-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/gecko-push-up-768x331-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/gecko-push-up-600x258-1.jpg 600w\" sizes=\"(max-width: 799px) 100vw, 799px\" \/><\/p>\n<p><b>Today I\u2019m going to help you achieve your first push-up!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Yep, I know that sounds super confident. <\/span><\/p>\n<p><strong>But it\u2019s because I have a <span style=\"text-decoration: underline;\">push-up progression plan<\/span> that\u2019s helped loads of clients in our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener\">Online Coaching Program<\/a> <em>crush<\/em> their first push-up.\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tWe help people get their first push-up and we&#8217;re really good at it. Learn more:\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><span style=\"text-decoration: underline;\">Here\u2019s what we\u2019ll cover<\/span>:<\/p>\n<ul>\n<li><a href=\"#best-push-up-progression-plan\"><span style=\"font-weight: 400;\">What\u2019s the best push-up progression plan?<\/span><\/a><\/li>\n<li><a href=\"#4-push-up-variations\">4 push-up variations (to progress to a full push-up).<\/a><\/li>\n<li><a href=\"#proper-push-up-form\">What is the proper form for a push-up?<\/a><\/li>\n<li><a href=\"#exercises-for-push-ups\">2 &#8220;must-do&#8221; exercises for achieving a full push-up.<\/a><\/li>\n<li><a href=\"#push-up-workout-plan\">The &#8220;Get Your First Push-up&#8221; Workout Plan.<\/a><\/li>\n<li><a href=\"#first-push-up\">Getting your first push-up (Next Steps).<\/a><\/li>\n<\/ul>\n<p>Follow our guide and you&#8217;ll be doing &#8220;Earth Downs&#8221; in no time:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3919532\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/earth-down.jpg\" alt=\"Text that says &quot;Push-ups? You mean Earth Downs?&quot;\" width=\"300\" height=\"300\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/earth-down.jpg 1024w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/earth-down-300x300-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/earth-down-601x600-1.jpg 601w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/earth-down-150x150-1.jpg 150w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/earth-down-768x767-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/earth-down-600x599-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/earth-down-100x100-1.jpg 100w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><strong>Let&#8217;s get started.<\/strong><\/p>\n<p><span id=\"more-3919504\"><\/span><\/p>\n<h2><a name=\"best-push-up-progression-plan\"><\/a>What\u2019s the Best Push-up Progression Plan?<\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"Get Your First Push Up (Push-up Progression Plan for Beginners)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/jbl4WK2j3ls?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>As I discuss in the video above, the most important part of your push-up progression plan:\u00a0<\/strong><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-start-working-out-consistently\/\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline;\">consistency<\/span><\/a>.<\/strong><\/p>\n<p>Yeah, I know, there&#8217;s nothing too earth-shattering there.<\/p>\n<p>But no matter what your current strength level is, the best way to work towards a push-up is to train your push muscles consistently. No matter where you&#8217;re starting today.<\/p>\n<p>This is <a href=\"https:\/\/www.nerdfitness.com\/blog\/mason-lost-70-pounds-heres-how\/\" target=\"_blank\" rel=\"noopener\">how our friend Mason<\/a> went from wall push-ups to regular push-ups, then all the way to diamond push-ups.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3887316\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/mason-before-v.jpg\" alt=\"Mason before and after\" width=\"610\" height=\"829\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/mason-before-v.jpg 526w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/mason-before-v-221x300-1.jpg 221w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/mason-before-v-441x600-1.jpg 441w\" sizes=\"(max-width: 610px) 100vw, 610px\" \/><\/p>\n<p style=\"text-align: center;\"><em>Oh, and he lost like 70 pounds along the way too!<\/em><\/p>\n<p>I&#8217;ll discuss push-up variations you should start within the next section. Plus, we&#8217;ll wrap up today&#8217;s guide by discussing just how often you should train your push muscles.<\/p>\n<p><strong>Just remember, if you want your first push-up (and you should cause push-ups are awesome), then you&#8217;ll need to be consistent with our push-up progression plan.<\/strong><\/p>\n<p><em>Cool?<\/em><\/p>\n<p>Cool.<\/p>\n<p><strong>Our first stop on the Push-up Progression Plan: finding a push-up variation for you to become comfortable with.<\/strong> Something you can do about 8-10 reps with, for about 3-4 sets.<\/p>\n<p>To start, you&#8217;ll probably train with an elevated push-up variation:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3813710\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/elevated-push-up-cropped.gif\" alt=\"Staci doing an elevated push-up\" width=\"480\" height=\"232\" \/><\/p>\n<p>These will be easier than a regular push-up, since the higher the elevation, the less of your body&#8217;s weight you&#8217;ll be lifting during the movement.<\/p>\n<p><em>Conversely, if you were to elevate your feet, you&#8217;d actually be lifting more than a regular push-up:<\/em><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3673371\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/staci-elevated-push-ups.gif\" alt=\"Elevated push-ups like this are a great way to bodyweight train.\" width=\"480\" height=\"270\" \/><\/p>\n<p>Let&#8217;s provide a rough breakdown of the percentage of your body&#8217;s weight lifted for different elevations of push-ups.<a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/p>\n<p><strong>The Percentage of Body Weight Supported by Our Hands During Push-Ups:<\/strong><\/p>\n<ul>\n<li><strong>4\u2019 Elevated Push-up (Wall):<\/strong>\u00a09%<\/li>\n<li><strong>3&#8242; Elevated Push-up (Countertop):<\/strong>\u00a020%<\/li>\n<li><strong>2&#8242; Elevated Push-up:\u00a0<\/strong>36-41%<\/li>\n<li><strong>Knee Push-up:\u00a0<\/strong>49%<\/li>\n<li><strong>1&#8242; Elevated Push-up:\u00a0<\/strong>54%<\/li>\n<li><strong>Regular Push-up:\u00a0<\/strong>64%<\/li>\n<\/ul>\n<p>The strategy behind our push-up progression plan is to slowly move you down to the ground, lifting more and more of your own weight as you go.<\/p>\n<p>Think of it like gaining XP in a video game, so one day you&#8217;ll be able to tackle the final boss: the floor.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3919791\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/witch-floor.gif\" alt=\"A witch going into a basement\" width=\"347\" height=\"260\" \/><\/p>\n<p style=\"text-align: center;\"><em>It might help to pretend there&#8217;s a witch below it.\u00a0<\/em><\/p>\n<p>Alright, let&#8217;s show you exactly how to do some of these push-up variations.<\/p>\n<h2><a name=\"4-push-up-variations\"><\/a>4 Push-up Variations (to Progress to a Full Push-Up)<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3919865\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/push-up-figure.jpg\" alt=\"A figure doing a push-up\" width=\"609\" height=\"352\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/push-up-figure.jpg 1920w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/push-up-figure-300x173-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/push-up-figure-713x411-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/push-up-figure-768x443-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/push-up-figure-1536x886-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/push-up-figure-600x346-1.jpg 600w\" sizes=\"(max-width: 609px) 100vw, 609px\" \/><\/p>\n<p><strong>The push-up variations below can be thought of as benchmarks.<\/strong><\/p>\n<p>If you can&#8217;t complete 8-10 reps, nbd.<\/p>\n<p>We&#8217;ll have you train at the level below and you&#8217;ll move up before you know it.<\/p>\n<p><strong><span style=\"text-decoration: underline;\">Here are 4 variations for our Push-up Progression Plan<\/span>:<\/strong><\/p>\n<h3><strong>Push-up Progression Level 1: <span style=\"text-decoration: underline;\">Wall Push-ups<\/span><\/strong><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3866862\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/02-Wall-push-up-finalgif.gif\" alt=\"Coach Jim doing a wall push-up\" width=\"225\" height=\"400\" \/><\/p>\n<p>Place your hands on a wall about chest weight (roughly 4&#8242;, 48&#8243;, or 122 cm). Bend your arms and get as close to the wall before pushing back up.<\/p>\n<h3><strong>Push-up Progression Level 2: <span style=\"text-decoration: underline;\">Waist-High Push-ups<\/span><\/strong><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3746078\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/elevated-push-up.gif\" alt=\"Staci showing you an elevated push-up\" width=\"480\" height=\"270\" \/><\/p>\n<p>Place your hands on a surface about waist high (roughly 3&#8242;, 36&#8243;, or 92 cm). Bend your arms and touch your chest to the surface before pushing back up.<\/p>\n<h3><strong>Push-up Progression Level 3: <span style=\"text-decoration: underline;\">Knee-High Push-ups<\/span><\/strong><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3866863\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/03-Knee-high-push-up-finalgif.gif\" alt=\"Coach Jim doing a knee high push-up\" width=\"482\" height=\"271\" \/><\/p>\n<p>Place your hands on a surface about knee high (roughly 1.5&#8242;, 18&#8243;, or 46 cm). Bend your arms and touch your chest to the surface before pushing back up.<\/p>\n<h3><strong>Push-up Progression Level 4: <span style=\"text-decoration: underline;\">Knee Push-ups<\/span><\/strong><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3746077\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/knee-push-up-1.gif\" alt=\"Rebel Leader Steve doing knee push-ups\" width=\"480\" height=\"270\" \/><\/p>\n<p>Hold yourself up on your hands and knees, with the body in a straight line from shoulders to knees. Lower down to the ground before pushing back up.<\/p>\n<h3><strong>FINAL BOSS: <span style=\"text-decoration: underline;\">Push-ups<\/span>!<\/strong><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3674909\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/steve-push-up.gif\" alt=\"Here Rebel Leader Steve shows you the classic push-up.\" width=\"480\" height=\"270\" \/><\/p>\n<p>You made it to a push-up!<\/p>\n<p><em>Are you doing them correctly?<\/em><\/p>\n<p>Our next section will dive into the correct form, since this is a guide on getting your first proper push-up (I wouldn&#8217;t hold out on you).<\/p>\n<p>But first, you may be asking yourself a question: <strong><em>when do I progress up to the next level?<\/em><\/strong><\/p>\n<p>For that, I&#8217;d recommend downloading our new app (it&#8217;s free to try out).<\/p>\n<p><strong><span style=\"text-decoration: underline;\">Nerd Fitness Journey<\/span> will guide you through a workout routine specifically designed to help you get your first push-up, with benchmarks and signals on when to move up.\u00a0<\/strong><\/p>\n<p><em>Plus, you get to earn actual XP so you level up your very own superhero!<\/em><\/p>\n<p><strong>You can give it a free test drive right here:<\/strong><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<h2><a name=\"proper-push-up-form\"><\/a>What Is the Proper Form for a Push-Up?<\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"Do a Proper Push Up (mistakes to avoid!)| Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/8V-ZUMvQKr0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>The video above walks you through the correct way to do a proper push-up,\u00a0<\/strong>and also includes a few well-placed jokes from yours truly.<\/p>\n<p><strong>Here\u2019s how to complete one perfect push-up:<\/strong><\/p>\n<ul>\n<li><strong>With your arms straight, glutes clenched, and abs braced,<\/strong> steadily lower yourself until your elbows are at a 90-degree angle or less.<\/li>\n<li><strong>Try to keep your elbows\u00a0relatively close to your body,<\/strong> and keep note of when they start to flare out as you get tired.<\/li>\n<li><strong>Once your chest\u00a0<b>(or nose\/chin)\u00a0<\/b>touches the floor (or your arms go down to a 90-degree angle)<\/strong>, pause slightly and then push back up until you\u2019re at the starting position.<\/li>\n<\/ul>\n<h3><strong><span style=\"text-decoration: underline;\">Here are 4 common mistakes with push-ups<\/span>:<\/strong><\/h3>\n<p><strong>#1) Make sure you keep your elbows in.\u00a0<\/strong>Often, beginners will flare out their elbows when doing a push-up.<\/p>\n<p>A good way to think of this, is you want your body to appear more like an ARROW from the top, not a T.<\/p>\n<p><strong>This infographic on the proper push-up form shows you want I mean:<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/Pushups-good-bad-v3-grey.png\" alt=\"As you can see, you want your arms to be like an arrow, not a T when doing push-ups.\" width=\"771\" height=\"551\" \/><\/p>\n<p><strong>#2) Keep your head in line with your body.\u00a0<\/strong>We don&#8217;t want your head shifting forward, which could put unnecessary stress on your neck and prevent a full range of motion.<\/p>\n<p><strong>#3) Keep your hips in line with your body (no sagging).\u00a0<\/strong>We want you in one straight line as you push your body up and down:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3869298\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/small-space-push-up.gif\" alt=\"A gif of Coach Jim doing push-ups in a small space.\" width=\"480\" height=\"260\" \/><\/p>\n<p><strong>#4) Attempt to do a full range of motion with your push-up (as long as it&#8217;s pain-free).\u00a0<\/strong>Shoot to come all the way down, so your chest is touching the ground or the object you&#8217;re doing push-ups against.<\/p>\n<p><em>If you want more help here, we have a full guide on <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener\">how to do proper push-ups<\/a>, (including advanced variations to try).<\/em><\/p>\n<h2><a name=\"exercises-for-push-ups\"><\/a>Exercises For Achieving a Full Push-Up<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3576035\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/army-LEGO-push-ups.jpg\" alt=\"These LEGO characters are on a mission to grow some muscle.\" width=\"713\" height=\"400\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/army-LEGO-push-ups.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/army-LEGO-push-ups-300x168-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/army-LEGO-push-ups-600x337-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>There are two exercises that will go a long way towards achieving your first push-up:<\/strong><\/p>\n<ol>\n<li><strong>Push-up Negatives<\/strong><\/li>\n<li><strong>Front Planks or Top of Push-up Holds<\/strong><\/li>\n<\/ol>\n<p><strong>First, let&#8217;s talk about push-up negatives.<\/strong><\/p>\n<p>&#8220;Negative&#8221; in exercise terminology generally means only doing half of a traditional rep, normally lowering the movement.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3866866\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/07-Negative-push-up-finalgif.gif\" alt=\"Coach Jim doing a push-up negative\" width=\"485\" height=\"273\" \/><\/p>\n<p><strong>To do a <span style=\"text-decoration: underline;\">Push-up Negative<\/span>:\u00a0<\/strong><\/p>\n<ul>\n<li>Hold yourself up at the top of a push-up, with the body in a straight line from shoulders to feet.<\/li>\n<li>Lower down and touch the ground, then let the knees rest on the ground to help you push back up.<\/li>\n<li>You can do a push-up negative from an elevated surface too.<\/li>\n<\/ul>\n<p><strong>Next, let&#8217;s talk about <span style=\"text-decoration: underline;\">Front Planks<\/span> or <span style=\"text-decoration: underline;\">Holding at the Top of a Push-up<\/span>.<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3594853\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/10\/staci-plank.gif\" alt=\"The plank is a great bodyweight exercise to engage your core muscles.\" width=\"480\" height=\"270\" \/><\/p>\n<p>This is important for a few reasons:<\/p>\n<ul>\n<li><strong>Builds a strong midsection.\u00a0<\/strong>A <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-ultimate-guide-for-the-best-core-exercises-how-to-strengthen-your-core\/\" target=\"_blank\" rel=\"noopener\">sturdy core<\/a> will help a lot when doing push-ups.<\/li>\n<li><strong>If you can&#8217;t hold the top of a push-up position,<\/strong> doing one complete rep will prove almost impossible.<\/li>\n<\/ul>\n<p>Holding a plank might be tough for you, so let&#8217;s talk about a few variations you can experiment with.<\/p>\n<h3><strong>Hold Level 1: <span style=\"text-decoration: underline;\">Knee Planks<\/span><\/strong><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3866859\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/00-Knee-front-plank-finalgif.gif\" alt=\"Coach Jim doing a knee front plank\" width=\"480\" height=\"270\" \/><\/p>\n<p>Hold yourself up on your forearms and knees, with the body in a straight line from shoulders to knees.<\/p>\n<h3><strong>Hold Level 2: <span style=\"text-decoration: underline;\">Front Planks<\/span><\/strong><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3756954\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/front-plank.gif\" alt=\"Coach Staci showing you the front plant\" width=\"480\" height=\"270\" \/><\/p>\n<p>Lie on the floor with your forearms flat, making sure that your elbows are aligned directly under your shoulders.<\/p>\n<p>Engage your core and raise your body off the floor in a straight line from head to feet, keeping your forearms planted. Try not to let your hips rise or drop.<\/p>\n<h3><strong>Hold Level 3: <span style=\"text-decoration: underline;\">Push-up Hold<\/span><\/strong><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3866867\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/Push-Up-Top-Hold-Gif.gif\" alt=\"Coach Jim holding the top of a push-up\" width=\"479\" height=\"229\" \/><\/p>\n<p>Hold yourself up at the top of a push-up position, with the body in a straight line from shoulders to feet.<\/p>\n<p><strong>If you follow the Push-up Challenge in NF Journey, you&#8217;ll notice that pretty much every workout ends with a type of one of these holds, since core strength is so critical for push-ups.<\/strong><\/p>\n<p>Oh, and if you want to just try <strong>Nerd Fitness Journey<\/strong> to see what I mean, you can do so right here:<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/534d8131\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GenericAd_Desktop_v3_A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GeneralAd_Mobile_v3_A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<h2><a name=\"push-up-workout-plan\"><\/a>The Push-up Workout Plan<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3919873\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/doll-push-up.jpg\" alt=\"a doll doing a push-up\" width=\"750\" height=\"384\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/doll-push-up.jpg 1024w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/doll-push-up-300x154-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/doll-push-up-713x365-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/doll-push-up-768x393-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/doll-push-up-600x307-1.jpg 600w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<p><strong>Remember earlier when I said the name of the game with push-up progression is consistency?<\/strong><\/p>\n<p>To show you what I mean, it&#8217;s time to <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener\">build a workout<\/a> for conquering push-ups.<\/p>\n<p>I&#8217;d recommend three workouts a week for a <strong>Push-up Progression Plan<\/strong>, with a rest day between.<\/p>\n<p>Could be <strong>Monday-Wednesday-Friday<\/strong> or <strong>Tuesday-Thursday-Sunday<\/strong>.<\/p>\n<p>As long as there&#8217;s a <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-should-i-do-on-my-off-days\/\" target=\"_blank\" rel=\"noopener\">day off between workouts<\/a>, it&#8217;s fine.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3913079\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/ElevatedPushupMidThigh-1.gif\" alt=\"Coach Jim doing elevated push-up\" width=\"203\" height=\"360\" \/><\/p>\n<p>Oh, and if you can only do two workouts a week, that&#8217;s okay too. Just do the best you can (even once a week).<\/p>\n<p><strong>The &#8220;Get Your First Push-up&#8221; Workout is:<br \/>\n<\/strong><\/p>\n<ul>\n<li>A Warm-Up<\/li>\n<li>3 or 4 sets of a Push-up Variation for 8-10 reps<\/li>\n<li>2 or 3 reps of a Push-up Negative<\/li>\n<li>60 second Plank or Hold<\/li>\n<\/ul>\n<p>Let&#8217;s dive into each of these a bit more.<\/p>\n<h3><strong>Step #1) <a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener\">Warm-up<\/a><\/strong><\/h3>\n<ul>\n<li>Arm circles: 10x\/way<\/li>\n<li>Wrist stretches: 5\/side<\/li>\n<\/ul>\n<p>Arm circles for push-ups will look like this:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3674919\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/arm-circles.gif\" alt=\"Arm circles like so are a great way to get your heart rate up before doing HIIT.\" width=\"478\" height=\"269\" \/><\/p>\n<p>Wrist stretches for push-ups will look like so:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3866860\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/001-Backward-Wrist-Stretch.gif\" alt=\"Coach Jim doing wrist stretches backwards\" width=\"480\" height=\"270\" \/><\/p>\n<p>You can always do a more formal <a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener\">warm-up routine<\/a>, but just make sure you include some variation of these two moves.<\/p>\n<h3><strong>Step #2) Train with a Push-up Variation<\/strong><\/h3>\n<p>Earlier, we went through <a href=\"#4-push-up-variations\">4 variations<\/a> that will help you get your first push-up.<\/p>\n<p>After your warm-up, you should train with one of them.<\/p>\n<p><strong>For our <span style=\"text-decoration: underline;\">Push-up Progression Plan<\/span>, I want you to alternate between two variations:<\/strong><\/p>\n<ul>\n<li>On Day A, do 3 or 4 sets of a push-up variation that you can do 8-10 reps in.<\/li>\n<li>On Day B, do 3 or 4 sets of a push-up variation that you can do 5-8 reps in (so a harder variation).<\/li>\n<\/ul>\n<p><strong>For example:<\/strong><\/p>\n<ul>\n<li>On Monday maybe you do 3 sets of waist-high push-ups for 10 reps.<\/li>\n<li>Wednesday, you can do 3 sets of knee-high push-ups for 8 reps.<\/li>\n<li>Then Friday, back to the waist-high variation.<\/li>\n<\/ul>\n<h3><strong>Step #3) Do a Negative<\/strong><\/h3>\n<p><strong>After you train with your push-up variation, I want you to attempt 2-3 reps of a negative push-up.<\/strong><\/p>\n<p>If these are too tough, simply do an easier variation, like knee push-up negatives:<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Negative knee push up\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/C4ZMx3rsbpU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p>Any of the <a href=\"#4-push-up-variations\">4 variations<\/a> we discussed earlier can be done as a &#8220;negative.&#8221;<\/p>\n<p>These negatives will be important, as they&#8217;ll go a long way towards building strength for a regular push-up.<\/p>\n<h3><strong>Step #4) Plank\/Hold for 60 seconds<\/strong><\/h3>\n<p><strong>We&#8217;re going to end our &#8220;Get Your First Push-up&#8221; Workout with a hold:<\/strong><\/p>\n<ul>\n<li>Front Plank<\/li>\n<li>Holding the Top of the Push-up<\/li>\n<\/ul>\n<p>Choose whichever variation you like, but attempt to hold the position for a full minute, with as few sets as possible.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3674917\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/steve-plank.gif\" alt=\"A plank, like so, is a great way to engage your core.\" width=\"478\" height=\"269\" \/><\/p>\n<p>If you need to break up the 60-second hold, you could:<\/p>\n<ul>\n<li>Do three sets of 20 seconds each.<\/li>\n<li>Do two sets of 30 seconds each.<\/li>\n<\/ul>\n<p>Just aim to go longer and longer as you go. If you can&#8217;t make it to a full minute, don&#8217;t stress. Just work on holding a knee or elevated plank.<\/p>\n<p>These holds will help strengthen your core, which will be critical for doing push-ups with proper form.<\/p>\n<p><strong>Oh, and if you want someone to modify this workout for you (let&#8217;s say you also want to do some HIIT for fat loss) our\u00a0<a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Online Coaching Program<\/a> can do just that.<\/strong><\/p>\n<p>Plus, your coach can review your movements through our app so you\u2019ll know your training correctly and safely.<\/p>\n<p>\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tYou\u2019re not alone on this journey. Let our Online Coaches help you conquer your first push-up!\t\t<\/button><br \/>\n\t<\/a><\/p>\n<h2><a name=\"first-push-up\"><\/a>How to Achieve Your First Push-up (Next Steps)<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3919869\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/push-up-sunset.jpg\" alt=\"A man doing push-up in sunset\" width=\"741\" height=\"303\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/push-up-sunset.jpg 969w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/push-up-sunset-300x123-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/push-up-sunset-713x291-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/push-up-sunset-768x314-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/push-up-sunset-600x245-1.jpg 600w\" sizes=\"(max-width: 741px) 100vw, 741px\" \/><\/p>\n<p><strong>That should give you everything you need to get started with the push-up progression plan.<\/strong><\/p>\n<p><strong>Remember&#8230;<\/strong><\/p>\n<h3><strong>The &#8220;Get Your First Push-up&#8221; Workout is:<br \/>\n<\/strong><\/h3>\n<ul>\n<li>A Warm-Up<\/li>\n<li>3 or 4 sets of a Push-up Variation for 8-10 reps<\/li>\n<li>2 or 3 reps of a Push-up Negative<\/li>\n<li>60 second Plank or Hold<\/li>\n<\/ul>\n<p>Do this three times a week, with a day of rest between workouts, and you&#8217;ll be good to go.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3602631\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/wayne-thumbs-up.gif\" alt=\"Wayne is stoked that he made his small change for weight loss.\" width=\"449\" height=\"247\" \/><\/p>\n<p><strong>As you continue on the <span style=\"text-decoration: underline;\">Push-up Progression Plan<\/span>, remember to keep pushing harder.<\/strong> We want you slowly but surely increasing the challenge of the workout (known in the biz as &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-progressive-overload\/\" target=\"_blank\" rel=\"noopener\">progressive overload<\/a>.&#8221;)<\/p>\n<p>This could be:<\/p>\n<ul>\n<li>Adding another rep (8 reps of waist-high push-ups to 9)<\/li>\n<li>Adding another set (3 sets of knee push-ups to 4)<\/li>\n<li>Moving up to a more difficult variation (waist-high push-ups to knee-high)<\/li>\n<\/ul>\n<p>Oh, and if you need any help along the way, I gotcha boo.<\/p>\n<h3><strong>Here\u2019s how to continue your journey with Nerd Fitness:<\/strong><\/h3>\n<p><b>#1) Our <\/b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener\"><b>Online Coaching Program<\/b><\/a><b>: perfect for someone who wants an expert (like me!) to design the right path for conquering push-ups. <\/b><span style=\"font-weight: 400;\">We\u2019re all different, so why not have a coach guide you through a program that\u2019s custom-made for you?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can schedule a free call with our team so we can get to know you and see if our coaching program would be a good fit. Just click on the image below for more details:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tOur coaching program changes lives. Learn how!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><b>#2) If you want an exact blueprint for crushing push-ups, check out NF Journey. <\/b><span style=\"font-weight: 400;\">Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally). <\/span><\/p>\n<p>Plus, our 6-week Push-up Challenge has helped quite a few Rebels achieve their first push-up!<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3920001\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/katie-push-up-challenge.jpg\" alt=\"Katie talking about how she got her first push-up using NF Journey\" width=\"692\" height=\"659\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/katie-push-up-challenge.jpg 692w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/katie-push-up-challenge-300x286-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/katie-push-up-challenge-630x600-1.jpg 630w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/katie-push-up-challenge-600x571-1.jpg 600w\" sizes=\"(max-width: 692px) 100vw, 692px\" \/><\/p>\n<p><b>Try your free trial right here:<\/b><\/p>\n<p><b><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p>\t\t<\/b><\/p>\n<p><b>#3) Join the Rebellion!<\/b><span style=\"font-weight: 400;\"> We need good people like you in our community, the Nerd Fitness Rebellion. You\u2019ll meet individuals from all different walks of life, all of whom are trying to level up their lives.\u00a0<\/span><\/p>\n<p><strong>Sign up in the box below to enlist and get our \u201c<span style=\"text-decoration: underline;\">Strength Training 101: Everything You Need to Know<\/span>\u201d guide, which will teach you exactly how to grow strong enough to rock push-ups:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\">\n<ul class=\"formkit-alert formkit-alert-error\" data-element=\"errors\" data-group=\"alert\"><\/ul>\n<p><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"fields[signup_referring_url]\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"fields[signup_post_id]\" type=\"text\" value=\"3919504\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_FormId\" name=\"fields[signup_form_id]\" type=\"text\" value=\"13\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"173.234.106.220\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-09-21 21:43:44\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<p><b>Alright, I want to hear from you now:<\/b><\/p>\n<p style=\"padding-left: 40px;\"><i>Can you do a proper push-up?<\/i><\/p>\n<p style=\"padding-left: 40px;\"><i>If not, what level are you on?<\/i><\/p>\n<p style=\"padding-left: 40px;\"><i>Are we missing any helpful suggestions for a beginner?<\/i><\/p>\n<p>Let me know in the comments!<\/p>\n<p><b>-Jim<\/b><\/p>\n<p><strong>PS:\u00a0Check out the rest of our guides on doing push-ups:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener\">How to Do Push-Ups with Correct Form<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/my-7-favorite-push-up-variations-and-the-nf-push-up-challenge\/\" target=\"_blank\" rel=\"noopener\">Steve&#8217;s 7 Favorite Push-Up Variations<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/5-common-push-up-mistakes-to-avoid\/\" target=\"_blank\" rel=\"noopener\">5 Common Push-Up Mistakes<\/a><\/li>\n<\/ul>\n<p>###<\/p>\n<p><strong>Photo source:<\/strong> <a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Z%C3%BCrich_Zoo_Push-up_Gecko_(17039789859).jpg\" data-fslightbox=\"gallery1\">Gecko push-up<\/a>;\u00a0<a href=\"https:\/\/pixabay.com\/es\/photos\/figura-hombre-flexiones-deporte-1691866\/\" target=\"_blank\" rel=\"noopener\">Figure push-up<\/a>; <a href=\"https:\/\/www.flickr.com\/photos\/43322231@N07\/4652185729\" target=\"_blank\" rel=\"noopener\">102, 103, 104&#8230;<\/a>; <a href=\"https:\/\/pixahive.com\/photo\/a-doll-doing-pushups\/\" target=\"_blank\" rel=\"noopener\">doll push-up<\/a>, <a href=\"https:\/\/pxhere.com\/en\/photo\/1444135\" target=\"_blank\" rel=\"noopener\">push-up sunset<\/a>;<\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\"><a href=\"https:\/\/www.allthingsgym.com\/push-up-weight-distribution-percentages\/\" target=\"_blank\" rel=\"noopener\">All Things Gym<\/a> has a closer look at this.<a href=\"#refmark-1\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/push-up-progression-plan\/\">The Push-up Progression Plan (Get Your First Push-up!)<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Today I\u2019m going to help you achieve your first push-up! Yep, I know that sounds super confident. But it\u2019s because I have a push-up progression plan that\u2019s helped loads of clients in our Online Coaching Program crush their first push-up.\u00a0 Here\u2019s what we\u2019ll cover: What\u2019s the best push-up progression plan? 4 push-up variations (to progress [\u2026]<br \/>\nThe post The Push-up Progression Plan (Get Your First Push-up!) first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":14539,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/14537"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=14537"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/14537\/revisions"}],"predecessor-version":[{"id":14584,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/14537\/revisions\/14584"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/14539"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=14537"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=14537"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=14537"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}