Step-by-Step Guide to Push-Ups for Everyone (Men and Women)

Step 1: Wall Push-ups

Action:

(1).Stand facing a wall, feet together, arms straight out to your sides, at shoulder-width, hands flat on the wall, palms level with your chest. This is the starting position of the exercise. (Figure 1)

(2).Bend your elbows until your forehead lightly touches the wall. This is the end position of the exercise. (Figure 2)

Training Goal: Beginner Standard: 1 set, 10 reps

Intermediate Standard: 2 sets, 25 reps each

Advanced Standard: 3 sets, 50 reps each

To complete the advanced standard, you can advance to the next exercise practice.

Step 2: Incline Push-ups

Action:

(1).This exercise requires a stable object, approximately half your height. Double your feet together, body in a straight line, then lean forward, arms straight, hands grasping the selected object at shoulder-width, this is the starting position. (Figure 3)

(2).Bend your elbows, lowering your body until your chest lightly touches the top of the object. If you choose the object height appropriately, at this time your body and the ground's angle will be approximately 45 degrees. Pause for a moment, then push yourself back to the starting position, repeating as necessary. (Figure 4)

Training Goal: Beginner Standard: 1 set, 10 reps

Intermediate Standard: 2 sets, 20 reps each

Advanced Standard: 3 sets, 40 reps each

To complete the advanced standard, you can advance to the next exercise practice.

Step 3: Knee Push-ups

Action:

(1).Double your feet together, kneel down, arms straight out to your sides, at shoulder-width, hands in front of your chest. Your ankles are joined, and your thighs and head are in a straight line, do not your butt or sag your waist. This is the starting position of the exercise. (Figure 5)

(2).Then, using your knees as a pivot point, bend your elbows until your chest is just a fist's distance from the ground. (Figure 6) Pause for a moment, then push yourself back to the starting position, repeating as necessary.

Training Goal: Beginner Standard: 1 set, 10 reps

Intermediate Standard: 2 sets, 15 reps each

Advanced Standard: 3 sets, 30 reps each

To complete the advanced standard, you can advance to the next exercise practice.

Step 4: Half Push-ups

Action:

(1).Kneel on the floor, hands placed on the floor, legs extended outwards. Your hands are shoulder-width apart and located just below your upper chest. Your legs and feet are together, and your upper body, hips, and legs are in a straight line. Initially, extend your arms and then lower your body to approximately half the length of your arm. A good way to control the height of the movement is to use a basketball, placing the ball below your hips. This is the starting position. (Figure 7)

(2).Next, bend your elbows until your hips and the ball are gently in contact. (Figure 8) For most people, this conveniently and objectively marks the lowest point of this exercise. Pause for a moment, then powerfully push yourself back to the starting position.

Training Goal: Beginner Standard: 1 set, 8 reps

Intermediate Standard: 2 sets, 12 reps each

Advanced Standard: 3 sets, 25 reps each

To complete the advanced standard, you can advance to the next exercise practice.

Step 5: Standard Push-ups

Action:

(1).Kneel on the floor, hands placed on the floor, legs extended outwards. Your legs and feet are together, your hands are shoulder-width apart and located just below your upper chest. Your arms are straight, and your hips and spine form a straight line. This is the starting position of the exercise (Figure 9)

(2).

Then, bend your elbows until your chest touches the ground with just a fist's distance. (Figure 10)Training Goal: Beginner Standard: 1 set, 5 reps

Intermediate Standard: 2 sets, 10 reps each

Advanced Standard: 3 sets, 20 reps each

To complete the advanced standard, you can advance to the next exercise practice.

Image materials are sourced from the Prisoner Fitness book

The next part will explain how to gradually train one-arm push-ups, looking forward to the next breakdown!

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