{"id":46,"date":"2020-01-20T20:34:00","date_gmt":"2020-01-20T20:34:00","guid":{"rendered":"https:\/\/mysimpleworkout.com\/blog\/?p=46"},"modified":"2023-02-25T18:45:35","modified_gmt":"2023-02-25T18:45:35","slug":"you-can-do-push-ups","status":"publish","type":"post","link":"https:\/\/mysimpleworkout.com\/blog\/2020\/01\/20\/you-can-do-push-ups\/","title":{"rendered":"You Can Do Push Ups"},"content":{"rendered":"\n<p>If\nyou can already do push ups, don&#8217;t waste your time reading this\narticle.  But if push ups are something that feels outside of your\nability level, then this is the article for you.<\/p>\n\n\n\n<p>The way to develop the ability to do push ups is to first develop the ability to do exercises that develop muscles used to perform push ups.<\/p>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"720\" style=\"aspect-ratio: 1280 \/ 720;\" width=\"1280\" autoplay loop muted src=\"https:\/\/mysimpleworkout.com\/blog\/wp-content\/uploads\/2020\/09\/video4.mp4\"><\/video><\/figure>\n\n\n\n<p><strong>Planks<\/strong><\/p>\n\n\n\n<p>You should do planks with your arms extended and planks with your elbows bent so that you are resting on your forearms.  You should also train yourself to be able change your plank position from your arms extended to resting on your forearms one arm at a time.<\/p>\n\n\n\n<p><strong>Push Ups from your knees.<\/strong><\/p>\n\n\n\n<p>This\nis just like doing push ups from your toes except you bend at the\nknees and use your knees as the pivot point.  Focus on keeping your\nbody straight from your knees to the top of your head.<\/p>\n\n\n\n<p><strong>How to Build Up to Push Ups<\/strong><\/p>\n\n\n\n<p>Perform\neach exercise series three times a week for one to twelve weeks on\nnon-consecutive days until you are capable of performing the next\nseries.  Only perform one series per week.  You should expect to need\nto perform each consecutive series for more weeks in a row before you\nprogress to the next series as you progress to higher series levels. \nIf you begin to struggle with a given series, you should go back to\nthe previous series.  Take a week off every twelve weeks.<\/p>\n\n\n\n<p><strong>Series 1<\/strong><\/p>\n\n\n\n<p>Standard Plank (hold for thirty seconds to one minute)<\/p>\n\n\n\n<p><strong>Series 2<\/strong><\/p>\n\n\n\n<p>Standard Plank (hold for thirty seconds to one minute)<\/p>\n\n\n\n<p>Forearm Plank (hold for thirty seconds to one minute)<\/p>\n\n\n\n<p><strong>Series 3<\/strong><\/p>\n\n\n\n<p>Standard Plank (hold for thirty seconds to one minute)<\/p>\n\n\n\n<p>Forearm Plank (hold for thirty seconds to one minute)<\/p>\n\n\n\n<p>Push Ups from knees (3 sets of 3 reps)<\/p>\n\n\n\n<p>\t<strong>Series\n4<\/strong><\/p>\n\n\n\n<p>\tStandard\nPlank (hold for thirty seconds to one minute)<\/p>\n\n\n\n<p>\tForearm\nPlank (hold for thirty seconds to one minute)<\/p>\n\n\n\n<p>\tAlternate\nbetween Standard and Plank and Forearm Plank 5 times<\/p>\n\n\n\n<p>\tPush\nUps from knees (3 sets of 3 reps)<\/p>\n\n\n\n<p>\t<strong>Series\n5<\/strong><\/p>\n\n\n\n<p>\tStandard\nPlank (hold for thirty seconds to one minute)<\/p>\n\n\n\n<p>\tForearm\nPlank (hold for thirty seconds to one minute)<\/p>\n\n\n\n<p>\tAlternate\nbetween Standard and Plank and Forearm Plank 5 times<\/p>\n\n\n\n<p>\tPush\nUps from knees (2 sets of 5 reps)<\/p>\n\n\n\n<p>\t<strong>Series\n6<\/strong><\/p>\n\n\n\n<p>\tAlternate\nbetween Standard and Plank and Forearm Plank 10 times<\/p>\n\n\n\n<p>\tPush\nUps from knees (2 sets of 5 reps)<\/p>\n\n\n\n<p><strong>Series 7<\/strong><\/p>\n\n\n\n<p>Alternate between Standard and Plank and Forearm Plank 12 times<\/p>\n\n\n\n<p>Push Ups from knees (12 reps)<\/p>\n\n\n\n<p><strong>Series 8<\/strong><\/p>\n\n\n\n<p>Push\nUps (3 sets of 3 reps)<\/p>\n\n\n\n<p><strong>Series 9<\/strong><\/p>\n\n\n\n<p>Push Ups (2 sets of 5 reps)<\/p>\n\n\n\n<p>Congratulations your doing push ups.  Once you feel comfortable with series 9, you can click on the link &#8220;Go to Workout Builder&#8221; at the top of this blog, and learn how to integrate push ups into a more comprehensive workout.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you can already do push ups, don&#8217;t waste your time reading this article. But if push ups are something that feels outside of your ability level, then this is the article for you. The way to develop the ability to do push ups is to first develop the ability to do exercises that develop [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":668,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-46","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all-posts"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>You Can Do Push Ups - My Simple Workout<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mysimpleworkout.com\/blog\/2020\/01\/20\/you-can-do-push-ups\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"You Can Do Push Ups - My Simple Workout\" \/>\n<meta property=\"og:description\" content=\"If you can already do push ups, don&#8217;t waste your time reading this article. 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