Full Pushups

This is the famous Full Pushup - used across the world by anyone from athletes to astronauts. It’s quite possibly the most famous calisthenics exercise ever.

That said, while many CLAIM to be able to do these with ease, it’s relatively uncommon to see the average person do several Full Pushups with good form.

Master this exercise with an aligned body and proper range of motion.

Your upper body strength, core strength, and joint health will be all the better for it!

You’ll also put on some muscle as well.

Standards

LEVEL 1: 2 Sets of 5
LEVEL 2: 2 Sets of 15
LEVEL 3: 3 Sets of 25

Do 2-3 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.

If you struggle to hit Level 1 after a few weeks of trying, try using a few of Regressions shown below or use an easier variation.

Once you can do 3 Sets of 25 (Level 3) with GOOD FORM, you are ready to move on to a harder Pushup variation.

Form Cues

  • You might be tempted to sag your lower body or chest. This makes this exercise easier by allowing you to touch your chest despite not descending as deeply. Keep your body aligned from your head to your feet!

  • Film yourself and watch back between sets to check your form. A mirror is also useful.

  • Place your hands below your chest. They shouldn’t be too far towards your head or towards your knees. Find the balance.

  • Some people have wrist pain during this exercise. Doing some warmups with the easier variations can help. Stretch your wrists beforehand.

  • If you have a wrist injury, doing these on your knuckles is a temporary solution.

  • Keep your arms approximately shoulder width apart.

  • Keep your feet together.

Tutorial

  1. Kneel on the floor with your knees together.

  2. Lean forward and place your hands on the ground. Straighten your knees. Your arms should be straight and your body aligned from your head to knees.

  3. Descend slowly until your chest gently touches the floor. Your hands may brush your chest.

  4. Pause for 1 Second.

  5. Slowly come back up.

  6. Pause for 1 Second.

  7. Repeat

Progression & Regression

To make this exercise harder: Doing this exercise slower can make it significantly harder for some trainees - especially the ones used to relying on momentum. Better strength and muscle can be built by controlling every inch of the movement.

To make this exercise easier: Doing this exercise at a slight incline can make it easier. This is basically going back to Incline Pushups, but with a base only a foot or two off the ground (30-60 cm). A stool or ottoman pushed against a wall works well.