Standards

LEVEL 1: 2 Sets of 20
LEVEL 2: 2 Sets of 30
LEVEL 3: 3 Sets of 40

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.

Once you can do 3 Sets of 40 (Level 3) with GOOD FORM, you are ready to move on to a harder Pushup variation.

Form Cues

• You may not be able to find something exactly at sternum height. That’s okay. Work with what you have. Just make sure the base is safe and secure. Safety first! You can push the object against a wall for extra stability.

• Like with Wall Pushups, how you position your hands relative to your body makes a difference. At the bottom position of the exercise, your hands should be next to your chest. If they’re by your shoulders, try to move your feet closer or find a slightly lower base.

• Your core strength begins to get tested here. Keep your body firm and straight. Don’t let your lower back sag. These earlier variations will help build a solid foundation for the harder Pushups!

• Keep your arms approximately shoulder width apart.

• Keep your feet together.

Tutorial

1. Stand facing your base - it should be approximately sternum height.

2. Lean forward and place your hands on the base. Your arms should be straight.

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

4. Pause for 1 Second.

5. Slowly come back up.

6. Pause for 1 Second.

7. Repeat