How to Build Up to a Push-Up - Hybrid Calisthenics (2022)

Introduction

• Presenter: Hampton from Hybrid Calisthenics
• Updated version based on two years of learning and community feedback
• Improved visuals using an actual camera compared to a smartphone from previous videos
• Fitness is a journey; it’s okay to start from a point where you can't do a full push-up
• Multiple types of push-ups to suit varying skill levels

Method

1. Find a push-up variation that you can do competently with good form
2. Practice this variation once or twice a week for 2-3 sets until you hit the goal standards
3. Progress to a harder variation and repeat when current standards are met
4. Check out the fitness routine for more details and information (available for free)

Form Tips

• Shoulder Positioning:
  • Can be forward, neutral, or back and down
  • Shoulders back and down may help feel chest muscles more
• Elbow Flare:
  • Variations range from tucked in to flaring out at 90 degrees
  • Personal preference but generally tuck around 30 degrees
  • Tucking in helps if experiencing shoulder pain
• Body Alignment:
  • Aim for a straight line from head to feet
  • Keep feet together or spread apart for stability
  • Watch lower back; keep abs tight and pelvis neutral

Push-Up Progressions

1. Wall Push-Ups

• Starting point for many
• Adjust hand placement to alleviate wrist pain
• Experiment with distance from the wall; closer is easier on joints
• Position feet comfortably; usually together works well

2. Incline Push-Ups

• Next step after wall push-ups
• Use a stable surface at chest or torso height
• Lean forward and place more weight on your arms
• Anything safe and secure, like tables or railings

3. Advanced Incline Push-Ups

• Harder than regular incline push-ups
• Use lower surfaces like chairs or stools
• Maintain form to avoid injury; film yourself to check form
• Compare form to simpler variations for consistency

4. Knee Push-Ups

• Often stigmatized but very useful
• Great for building strength, especially after injuries

5. Transitioning to Full Push-Ups

• Down Like Full, Up Like Knee:
  • Go down in a full push-up form and come up with knees down
• Partial Push-Up Holds:
  • Hold the bottom part of the push-up position for 6-10 seconds
  • Rest and repeat to build strength in the lowest range

Final Notes

• Congratulations when advancing to full push-ups
• Hone technique for several weeks to months before progressing further
• Comment or reach out for questions
• Read the description for any updates or common questions answered
• Strive for continuous improvement

Encouragement

• Acknowledge progress and celebrate milestones
• Don't feel ashamed of starting from an easier variation; everyone progresses differently
• Fitness is a personal journey, and it's essential to move at your own pace

Closing

• Thank you for watching
• Have a wonderful, beautiful day!