How to Get Your First Push-Up!

02.19.2021 - By Sweat Out; Happiness In!

Download our free app to listen on your phone

What’s up, Achievers?! We got a ton of great feedback from our "Get Your First Pull-Up" episode that we decided to create one for the push-up as well!

You'll find a ton of underlying common themes from training for your first pull-up to training for your first push-up; however, we do deep dive on specific technique you'll want to adopt for push-ups.

A sample program might looking something like this if you were training push-ups 3 times per week:

* Week 1: 3 sets of 8
* Week 2: 3 sets of 9
* Week 3: 3 sets of 10
* Week 4: option to drop down the incline by a couple inches and do 3 sets of 8, or stay at the same height and do 4 sets of 8!

You can follow that progression until the incline you're using is around knee height.

From there you'll want to practice:

1) Push Up to an Elevated Surface
2) Kneeling Push-Ups

Just alternate between those two movements and get 3-4 sets of Grease the Groove (leave 2 reps in the tank). Each week, try to add a rep or even a set.

For even faster results, we think it would be a great idea to follow a total body strength training program like [RISE](https://shop.achievefitnessonline.com/products/rise-program) that also incorporates compound movements as well as chest pressing and core work!

We hope you enjoyed this episode! If you did, we’d love you forever if you left a rating and review on iTunes - it seriously helps us out a lot! Please DM us @achievefitnessboston on Instagram if you have any questions you’d like us to answer. Until next time, sweat out; happiness in!

Jason and Lauren

P.S. For a list of free resources as well as more information about our in-person and virtual training services, check out this link: https://www.achievefitnessboston.com/links!

More episodes from Sweat Out; Happiness In!