Image by rondavis The Push-up is where it all begins. However, many beginners do not have the basic strength to start a push-up program. Here is a video to help:

I have put together a short progressive routine to help you develop the required strength to perform your first full push-up.

Week One:

Wall Push-ups 3×10
Plank Hold on Forearms 2×10 seconds

Week Two:

Wall Push-ups 3×15
Plank Hold on Forearms 2×20 seconds

Week Three:

Wall Push-ups 1×15
Chair Pushups “Top” Position 3×10
Wall Push-ups 3×15
Plank Hold on Forearms 2×30 seconds

Week Four:

Wall Push-ups 2×15
Chair Pushups “Top” Position 3×15
Wall Push-ups 3×20
Plank Hold on Hands 2×10 seconds

Week Five:

Wall Push-ups 2×20
Chair Pushups “Bottom” Position 3×10
Chair Pushups “Top” Position 3×15
Plank Hold on Hands 2×20 seconds

Week Six:

Wall Push-ups 2×20
Chair Pushups “Bottom” Position 3×15
Chair Pushups “Top” Position 3×20
Plank Hold on Hands 2×30 seconds

Take three days rest, and attempt your pushup again.

Cover art by Clayton Miller

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