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I know that for females, push ups are a very challenging exercise. It took me YEARS to be able to do a standard push up on my toes with the correct technique. So in this blog post, I am going to teach you how to go from not being able to do a push up, to being able to do push ups on your toes like a pro. Plus I’ll give you a few little challenges to try once you’ve mastered the push up.

CORRECT PUSH UP TECHNIQUE

Having correct technique is IMPORTANT! The majority of girls I see doing push ups, do them wrong. This is the correct technique.

  1. Hands just outside your shoulder width
  2. Body to remain in perfect plank position the entire way down and up
  3. When you bend your elbows to lower yourself down, your elbows should be pointing backwards
  4. Chest should almost touch the floor (if you can touch the floor, you’re awesome!)

push up push up challenge

1. REGRESSION: WALL PUSH UP

The further away from the wall you are, the harder it gets (and it becomes more of an incline push up).

push up challenge

2. REGRESSION: INCLINE PUSH UP

Push ups with your hands on an elevated platform. The lower the platform, the harder it gets.

Try to avoid doing push ups on your knees. It is better to do push ups on an incline to get your body used to being in the plank position.

push up challenge

3. FLOOR PUSH UP

Make sure you’re following all the correct technique tips above!

push up challenge

4. CHALLENGE: DIAMOND PUSH UP

Your hands should form a diamond. These are pretty tough on your triceps!

push up challenge

5. CHALLENGE: DECLINE PUSH UP

Taking it to the next level! Push ups with your feet on an elevated platform.

push up challenge

6. CHALLENGE: HANDSTAND PUSH UP

Holding the handstand position is already tough enough. Place a pillow or something soft under your head. Get into the handstand position, with your body being supported by the wall. Lower your head down and then push yourself back up.

push up challenge

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

One Response

  1. Hi Rachel,

    I have a question. As I have wide shoulder and I really don’t want it to get any broader anymore, you have advised me to avoid pull ups and anything requires me to push. So, I should avoid doing push ups as well correct? So what type of the workout can I do if I want to get rid of my armpit fat and get really toned for my arms? Does your Victoria model arm workout suit my need?
    Thank you so much. I love your blog.

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