Push-Up Progression with Body-Positive Athlete Meg Boggs

Push-ups are a classic exercise that can help build strength and confidence. Join us as we explore a push-up progression routine inspired by body-positive athlete Meg Boggs. This inclusive approach is designed for individuals at all fitness levels, promoting a healthy and empowering way to engage with exercise.

Understanding Push-Ups and Their Benefits

Push-ups are a fundamental bodyweight exercise that target the chest, shoulders, triceps, and core. Not only do they improve muscular endurance, but they also offer the convenience of being performed anywhere, without the need for equipment. Regular practice can enhance posture, balance, and overall body strength.

Starting Your Journey with Knee Push-Ups

Beginner athletes can start with knee push-ups to build foundational strength. This variation reduces the load on the arms and shoulders, making it an excellent starting point. Ensure your form is correct by keeping your back straight and engaging your core throughout the movement.

Progressing to Standard Push-Ups

Once you’ve mastered knee push-ups, transitioning to standard push-ups is the next step. This progression involves lifting your knees off the ground and performing the exercise on your toes. Focus on maintaining a rigid body line from head to heels and lower yourself until your chest nearly touches the floor.

Incorporating Incline Push-Ups for Variation

Incline push-ups are performed with your hands elevated on a surface, such as a bench or step. This variation targets the lower chest and triceps differently and can be an intermediate step between knee and standard push-ups or a way to add diversity to your routine.

Challenging Yourself with Decline Push-Ups

For those looking to increase the challenge, decline push-ups raise the feet above the hands. This exercise places more emphasis on the upper chest and shoulders and is recommended for advanced individuals who have a strong push-up foundation.

FAQ: Push-Up Progression Tips

Q: How often should I practice push-ups?
A: Aim to practice push-ups 2-3 times per week, allowing for rest days in between to let your muscles recover.

Q: What if I can’t do a full push-up yet?
A: Start with knee push-ups and gradually increase your strength. Remember, consistency is key to progression.

Q: How many push-ups should I do per session?
A: Begin with a number that challenges you while allowing you to maintain proper form, usually between 5-15 reps per set.

Q: Can push-ups help with weight loss?
A: Push-ups can contribute to weight loss as part of a comprehensive fitness routine that includes a balanced diet and cardiovascular exercise.

Q: Are push-ups safe for everyone?
A: Most people can safely do push-ups, but if you have shoulder or wrist issues, consult with a healthcare professional first.