Bench Push-Up

Week 16 - Bench Push Up 1 Week 16 - Bench Push Up 2

 

  • Make sure your hands are placed shoulder-width apart.
  • Keep the back straight through the entire push-up.
  • Lower into the push-up until your elbows are at 90 degrees (or greater).
  • Keep the head and neck straight through the entire push-up.
  • Note: Feet can be placed shoulder width apart or together; shoulder width increases balance.
Beginner Intermediate Advanced
1-2 sets
5-10 reps		 2 sets
10-15 reps		 3 sets
10-20 reps

 

Week 16 – Bench Push-Up (download the PDF)

 

Kneeling Bench Push-Up

Week 9 - Kneeling Bench Push Up 1 Week 9 - Kneeling Bench Push Up 2

 

  • Place hands on the bench slightly wider than shoulder width.
  • Keep the back straight through the entire exercise.
  • Lower towards the bench into a push up until you reach or go past 90 degrees.
  • Note: Knees can be shoulder width or together; shoulder width helps with balance.
Beginner Intermediate Advanced
1-2 sets
5-10 reps		 2 sets
10-15 reps		 3 sets
10-20 reps

Week 9 – Kneeling Bench Push-Up (download the PDF)

 

Push-Up

Week 29 - Push Up 1 Week 29 - Push Up 2

 

  • Place hands shoulder-width apart.
  • Keep the back, neck and head straight throughout the entire push-up.
  • Feet can be shoulder width apart or together.
  • Lower into the push-up until the chin almost touches the ground. Return to starting position.
Beginner Intermediate Advanced
1-2 sets
5-10 reps		 2 sets
10-15 reps		 3 sets
10-20 reps

 

Week 29 – Push-Up (download the PDF)

 

Kneeling Push-Up

Week 23 - Kneeling Push Up 1 Week 23 - Kneeling Push Up 2

 

  • Place hands on the mat shoulder width apart.
  • Keep the back, head and neck straight throughout the entire push-up.
  • Knees can be shoulder width apart or together during the push-up.
  • Make sure the elbows bend to 90 degrees or greater or until the chin almost touches the ground.
Beginner Intermediate Advanced
1-2 sets
5-10 reps		 2 sets
10-15 reps		 3 sets
10-20 reps

 

Week 23 – Kneeling Push-Up (download the PDF)

 

Wall Push Up

Week 2 - Wall Push Up 1 Week 2 - Wall Push Up 2

 

  • Stand shoulder width facing the wall.
  • Hands at shoulder height.
  • Lower toward the wall into the push-up until your nose almost touches.
  • Ensure your back stays straight while completing the exercise.
  • Note: The further away from the wall you stand the harder the push-up.

 

Beginner Intermediate Advanced
1-2 sets
5-10 reps		 2 sets
10-15 reps		 3 sets
10-20 reps

 

Wall Push-Up (download the PDF)