Push Up Progression: Push Up 101

The "Push Up 101" exercise requires that you use your core and hip muscles. It also helps to build strength in your upper body.

How can I benefit by learning this exercise?

The "Push Up 101" exercise requires that you use your core and hip muscles. It also helps to build strength in your upper body.

How do I perform this exercise?

Get into a hands-on a knees position with your shoulders over your hands and your hips over your knees, as though you were about to crawl. Lower your upper body toward the floor by bending your elbows. Straighten your arms, returning to the starting position. If this gets too easy, move your knees back slightly while still keeping your shoulders positioned directly over your hands, which will make the exercise a little harder.

How many and how often should I do this exercise?

• Sets: 2-3
• Repetitions: 10
• Hold: 0 seconds
• Perform: 1 - 2 times per day

Are there other recommendations I need to be aware of?

Keep your abdominal muscles lightly engaged to protect your back as you do this exercise. Avoid arching your back while doing the "Push up 101" exercise.

What should I watch out for while doing this exercise?

If this exercise gets too easy, move your knees back slightly while still keeping your shoulders positioned directly over your hands. If it’s still too easy, progress on to the “Push Up 201” exercise.