One push-up.
Just one.
One real push-up.
That’s all she wanted to do.
And so we set a goal.
Weeks later…she was doing not one, but five. Five perfect pushups in a row; on her toes. No knees. Back straight. Core engaged.
Oh how beautiful!
And not only was she ecstatic that push-ups were becoming easier…but she was inspired that, if ‘getting a push-up’ was possible in just a couple weeks, what else was she capable of?!
Push-ups—the bane of many females’ existence in the fitness realm.
We’ve come to terms with the fact that push-ups are tough.
So what do we do?
Inevitably fall to our knees.
I see this form all the time!
“Girl push-ups” are no longer a coined-term, they are a technical term and a legit way of tackling the push-up for…ever.
We resolve that “girl push-ups” are how we will always do a push-up; after all, they are much easier that way.
However, what if I told you that you, too, could get a push-up—a real push-up! And not just one…but 10 real push-ups!
Impossible?
Nah.
This coming from a chick who’s upper body strength is dismal, particularly compared to those powerful legs.
So without further a-do, here’s your lesion in how to perform the PERFECT PUSHUP 101.
Perfect Push-up 101
Ingredients:
-Your bad ass, beautiful self
-Belief you can do it
-Patience
-Practice
-And, Rocky’s theme song + cute workout gear (preferable, but not mandatory)
Directions:
- Start in the plank position on the toes. Remember, hands are directly under your shoulders; body is stiff and straight like a board.
- Engage the shoulder girdle (active shoulder) and take a deep breath in; ensure the butt and core are tight.
- Slowly begin to lower yourself to the ground in the same plank position like you are performing a chaturanga in a yoga class; keeping hands underneath the shoulders, arms close to the body, and elbows tucked in and back.
- Lower yourself for a complete 5-second count (performing a negative pushup essentially); ensure your hips, shoulders and chest lower at the same time, aiming to make contact with the ground at the same time.
- Once your body has made contact with the ground, push back up via ‘girl-style’ (on your knees) to the starting plank position.
- Repeat for a total of 5-7 reps.
- Perform 4-5 sets.
- In no time, you are going to notice your strength is going to go UP! So LONG knees.
Weekly Workouts
Wednesday
“300”:
25 Pull-ups
50 Deadlifts 135/95#
50 Push-Ups
50 Box Jumps 24/20″
50 Floor Wipers 135/95# (see video below. Feet to left plate, feet to middle , feet to
right plate, then down = 1 rep.)
50 Single-Arm Kettlebell Clean-and-Press 35/25# (Start each rep on floor, 25 each
arm) *Use very little (to no) power from the legs on the press.
25 Pull-Ups
Thursday
3 rounds for time:
500 m row/400 m run
12 Toes-to-bar
9 Squat Cleans
Friday
AMRAP 12:
6 Thrusters (Barbell or Dumbbells)
9 Burpees Over the Bar (or over the Dumbbells)
12 Dumbbell Renegade Rows (40/25)
Saturday
Every Minute on the Minute (20 Minutes):
Odd Minutes- 3 Rope Climb/9-12 Pull-ups/9-12 Ring Rows
Even-3 Push Jerks (dumbbell or barbell)
Every Minute on the Minute (20 Minutes):
Odd Minutes- 10 Burpees
Even-3-5 Deadlifts (Heavyish)
Sunday
5 rounds for time:
250 m row
25 Wallballs
25 Situps
-rest 1 minute between rounds
Monday
10-9-8-7-6-5-4-3-2-1 Ladder:
Deadlift
Power Clean
Bench Press
Tuesday
3 rounds:
400 meter run
20 Kettlebell Swings
20 Pull-ups
20 Burpees