How to Push-up right and where to start

“You can’t hire someone else to do your push-ups for you.” – Jim Rohn

A trainer’s story is always the story of your students. I’m very blessed to be one of Janet’s trainers. This amazing Singaporean lady went through a real transformation in front of my eyes. She is one of the most hardcore students I’ve ever had. She used to work as a high flyer for an MNC and had to travel a lot back then. Once she was in US and challenged her local colleagues for 50 push-ups. She did it, and they didn’t. When I ask her what she felt she simply said “Oh, I just squeezed my core and did it. And these fat men…”. I was so proud of her. I still am.

How to do pushups right

“Life is like doing pushups. You cannot go up unless you PUSH yourself UP” – Jilla Manoj

Let’s get your pushup technique ready while standing, in four simple steps:

Step 1. Tie an imaginary belt (suck your tummy in).

Step 2. Squeeze your backside (clench your buttocks).

Step 3. Raise your straight hands in front of you until they are parallel to the floor.

Step 4. Move your head to look at the top of a triangle between your hands. The result should be a straight and stiff body, from head to heels. Feel your body as one piece,only your elbows can move. Stay in this position for a while to give your muscle memory sometime to work.Now that you know the perfect form, move to where you’re going to do your pushups.

Where to start

“There is no such thing as perfection, there are only standards.” – Jascha Heifetz

Everyone can do pushups. You just have to know where to start. One of my bootcamp students, Shruti, had to start her pushups from the wall. This phenomenal school teacher managed to lose 21 kg (46 pounds) in the first 7 months of our training (she’s training online with me now). Just set a standard to make your pushups doable. Once it gets easy, move to the next one. I have put down 5 levels for you to start from ground zero.

Level 1. The easiest option is wall pushups.

You just keep your body straight and stiff. Bend your elbows to lower your body. You don’t have to go all the way in straight away. Remember, your goal is to keep your body straight and stiff. Do your wall pushups for a while. As you get stronger, simply move to the next level.

Level 2. The next option is elevated pushups.

You start putting your hands lower than the wall.Use any elevated surface available table, bench, chair, sofa, stairs. Make sure whatever you use is stable. Again, just keep your body straight and stiff. Bend your elbows to lower your body. Go as deep as possible. Do this until it’s easy, then move to lower and lower surfaces, until you’re almost on the floor.

Level 3. Next one is knee pushups.

Let’s get on the floor or a mat. Put your knees down (on top of something soft like a pillow or folded clothes/mat if you have a hard floor). The rest of the body should still be straight and stiff. Slowly increase your depth until your chest touches the floor.

Level 4. Regular pushups.

Raise those knees off the floor to make your legs straight and do it. Again, start with just a little bit of depth and keep increasing it until your chest touches the floor.Move to the next level once it’s easy.

Level 5 and above. Put your feet higher than your hands.

Use resistance bands or weight. Do clapping pushups. Change the position of your hands. Limitless options here. Just be safe and keep progressing.

Good luck!Questions? Feedback? I love to hear from you!

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