Beginners Guide to Successful Push-ups


The dreaded push-up! They are one of the most challenging exercises for most people to complete and to complete correctly. There's a reason that push-ups stand the test of time. They require no equipment and are suitable for beginners and individuals who are more advanced with exercise. Some modifications make them easier to do, and there are advanced techniques that can challenge the strongest of people. Push-ups are more than an upper-body strengthening exercise: They tone your chest, shoulders, triceps, core, and lower back. They are like a full upper body workout in one move! Many people avoid these dreaded exercises because

  1. They are not doing them properly and they hurt.

  2. Let's face it, they are hard!


In the next two weeks, I will guide you on doing a push-up correctly and successfully. The first two weeks will be prep work, guiding your form, and strengthening your surrounding muscles. We will end the month with a push-up challenge for anyone that has a competitive side! At any time during the next two weeks, we are here to critique your form and help make your push-up goal successful. We ask that you email a video to us of you completing any of the exercises listed below. This will ensure your form is good and we can guide you toward success. Please send your video to info@wellness360fitness.com.

Now Let's Get Started!

Please do not push through discomfort. If you have any pain with these exercises, stop immediately. Any discomfort may be from incorrect form. Please email us questions or a video and we can offer modifications.



Workout for days #1 & #4

Plank: Choose the modification that feels right to you.



*Important notes on form:

  1. Keep your butt down and your tailbone tucked under.

  2. Gaze beyond your hands to keep your neck in good alignment.

  3. Press away from the chair, floor, or wall.

  4. Do not allow your stomach to drop.

Hold this position with good form for as long as you can equal or up to 1 minute in time. (example 10X's at 10 sec, 5Xs at 20 sec, 2X's at 30 sec, 1 min)

Chest Press: Choose the modification that feels right to you


*Important notes on form:

  1. Keep your palms facing down toward your feet.

  2. Keep your low back against the floor. You can bend your knees if this feels better on your back.

  3. Keep your neck relaxed.

  4. When sitting in a chair, make sure your core is engaged and experience no back pain.

Complete this exercise 3 sets of 10 reps (30 total)

Workout for days #2 & #5

These are our push-up days. They are meant to be challenging but successful. So do not be afraid to start at a more advanced level and move your way to a more modified position when necessary. Here are the modification from easiest to hardest.



*Important notes on form:

  1. Keep your body in a straight line with your core held tight to protect your low back.

  2. Keep your butt down and belly up. Even on the modified levels

  3. Your elbows should be at a 45-degree angle off your body. Not straight out, not against your body.

  4. Keep your eyes gazed forward, keeping your neck in a good alignment.

Complete 3 sets of 10 reps (30 total). Remember to start at a more challenging level and modify when needed.

Workout for days #3 & 6

These exercises are meant to balance out the chest muscles. When doing push-ups, it is essential to improve your back strength to keep your body balanced. Muscle imbalances can lead to future pain and postural dysfunctions.


Row: Choose the Modification that works best for you.

*Important notes on form:

  1. Keep your gaze forward without straining your neck.

  2. Keep your elbow close to your body.

  3. Keep your back in a straight alignment. Use the modification on the back of the chair if you have back pain.

  4. Go through the full motion slowly, squeezing at the top of the exercise.

Complete these rows 3 sets of 10X's on each side.

Tricep Press: Choose the modification that feels best to you.

*Important notes on form:

  1. Keep your gaze forward without straining your neck.

  2. Keep your elbow close to your body.

  3. Keep your back in a straight alignment. Use the modification on the back of the chair if you have back pain.

  4. Go through the full motion slowly, squeezing at the top of the exercise.

  5. This is NOT a bicep curl. Press the weight toward the ceiling.

Complete this motion 3 sets of 10x's on each side.


Week 1 Calendar



Just a little disclaimer! By participating in this challenge, I acknowledge full responsibility for my health and safety during the workout. I agree to stop exercising immediately if I feel dizzy or light-headed or any pain or discomfort. I agree to have a cell phone or support person nearby in case of emergencies.


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