The pushup is one of the most common exercise moves, but the problem is many folks don’t know how to do one properly. A few months ago we featured a video demonstrating how to perfect your form, and now we’re going to show you how to progress from the basic, modified pushup to a super-advanced pushup using TRX Suspension Trainers and kettlebells. Read on for photo demonstrations of Will Noel of Mint DC performing each exercise.
Exercise 1: Modified Pushup*
Reps: 3 x 10
There’s nothing wrong with starting out on your knees if it means you’ll eventually perform a successful pushup. Start with your hands slightly more than shoulder-width apart and directly under your shoulders. Your knees should be slightly apart and toes should touch the ground. Slowly lower your torso down to a pushup, elbows back. Return to starting position and repeat.
*You can also perform a modified standing pushup by placing your hands on the back of a sturdy chair, a wall, or a bench press bar in the gym.
Exercise 2: Pushup
Reps: 3 x 10
Once you’ve mastered the modified pushup, progress to a full pushup. Start with your hands slightly more than shoulder-width apart and directly under your shoulders. Extend your legs behind you so that your body forms a perfect line, with your abs and bottom tucked in. Slowly lower your body down to a pushup, elbows back. Return to starting position and repeat.
Exercise 3: Kettlebell Pushups*
Reps: 3 x 10
Grab two same-weight kettlebells and flip them over so the handles are on the bottom. Place your hands on top and slowly get in pushup position. Very slowly lower yourself down to a pushup. Return to starting position and repeat.
*Perform your first few sets under the guidance of a personal trainer. Too complicated? Perform a modified version by holding the kettlebells’ handles instead.
Exercise 4: TRX/Kettlebell Pushups*
Reps: 3 x 10
Place your hands on top of the kettlebell handles and place one foot in the TRX Suspension Trainer behind you. Slowly get into starting pushup position. Very slowly lower yourself down to a pushup. Return to starting position and repeat.
*Perform your first few sets under the guidance of a personal trainer. Too easy? Perform an advanced version by flipping the kettlebells over so the handles are on the bottom.
All photographs by Melissa Romero.
See also:
The Michelle Obama Arms Workout
For more workouts, visit Well+Being’s Fit Check page.
