AgeProof Your Body – Exercise Library
Push Up
Exercise Library > Push Up
How To Do Push Ups
Push ups are a common exercise to build functional upper body strength.
Push ups train our ability to push horizontally, requiring muscle strength and coordination in the shoulders, arms, and core. Push ups can be useful to improve one’s ability to lift, reach, and get off the floor.
Here are three options to get you started with Push Ups.
Level 1:
Wall Push Up
Level 2:
Kneeling Push Up
Level 3:
Full Push Up
Level 1
Wall Push Up
Stand close to a wall with your hands at or slightly below shoulder height, and step backward to incline your body toward the wall.
Bend your arms to let your chest move toward the wall, then push your body away. Keep your core engaged to stay tall and prevent your low back from arching.
Level 1.5
Incline Push Up
Stand next to a stable chair or countertop with arms outstretched. Slowly lower your body toward the surface, then push your body away. Keep your core engaged to stay tall and prevent your low back from arching.
Level 2
Kneeling Push Up
Kneeling on the floor, walk your hands out in front of you so that your head, hips, and knees are in a straight line.
Slowly lower your body toward the floor, then push your body away. Keep your core engaged to keep your body in a straight line and prevent your low back from arching.
Level 3
Full Push Up
While facing the floor in a high plank position, slowly lower your body toward the floor, then push your body away. Keep your core engaged to keep your body in a straight line and prevent your low back from arching.
🟢 What You Should Feel:
Muscles working in your chest, arms, and core.
🔴 What You Shouldn’t Feel:
Pain in the wrists, arms, neck, or back.
📶 Progression Criteria:
Progress to the next level or add resistance when you can complete 20 reps without pain or fatigue.
More Variations & Progressions
The incline push up can be a good challenge for people who have difficulty getting onto the floor.
Remember to consult with your individual doctor or physical therapist with specific questions or concerns regarding exercise.
Wrist pain or difficulty achieving the extended wrist position required for a push up? Try using your fists on the floor or wall instead of an open palm. Also, talk to one of our physical therapists to learn some great strategies to improve wrist extension mobility.
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