Exercise Instruction: Push Up 201
Tip: Print out this form so you can follow along as you watch the video. The instructions on this form can be a helpful resource while practicing this exercise.
Push Up Progression: Push Up 201
Performing a push up with good form is a good indicator of improved core strength.
How can I benefit by learning this exercise?
Not only do you gain improved for strength, particularly in the abdominal muscles, you also gain good upper body strength by doing the "Push Up 201" exercise.
How do I perform this exercise?
Position yourself with your arms straight with your hands and toes on the ground. Lower your body toward the floor by bending your elbows. Straighten your arms, returning to the starting position. Repeat the exercise as prescribed.
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 back from arching while doing the "Push Up 201" exercise. To do this, you must engage your lower core muscles. Attempt to move your body as a single unit, keeping a straight line between your shoulders and hips as you bend and straighten your arms.
What should I watch out for while doing this exercise?
If you find this exercise is too hard to do, go back and practice the "Push Up 101" exercise.