How to Progressive Overload a Push-Up
Some tips on how to get a push-up or advance your push-up!
We talk about progressive overload a lot because it really is that important! Most of the time, though, you think about it with squatting heavier or lifting heavier, but you can also do it with a mainly body-weight exercise like a push-up!
Here are some ways to progress your push-ups:
1. Elevated Push-Up from the Bar
2. Elevated Push-Up from the Bench
3. Push-Up from the Floor
Watch: HOW TO progressive overload a push-up
Subscribe to Booty Lab on YouTube for Workouts, Tips, and more!
How to Do Each Push-Up Advancement
Targets: Triceps, Pecs, Shoulders
Elevated Push-Up from the Bar
Using a racked bar, countertop or other elevated surface, position your hands slightly wider than shoulder width apart. Keeping your booty tucked, core tight and body straight, lower yourself to the bar to where your chest is touching the bar. Push back up into the starting position for one rep.
Elevated Push-Up from the Bench
Use a bench, chair or other elevated surface that is closer to the ground. Doing the same movements as before, keep your glutes squeezed and tucked, core tight and body in a straight line. Lower yourself down to the bench to where your chest is touching and push yourself back up.
Push-Up from the Floor
Get into a plank position with your hands shoulder with apart. Keeping your body in the straight plank position, lower yourself to the ground, keeping your arms at a 45 degree angle from your body. Keep your lower back flat and your core engaged and begin to push yourself back up until you are back in the plank position.
How to advance floor push-ups
1. Add a weight to your back
2. Add a band to your back
3. Elevate your feet
Pin the image to save for later!
Ready to work that Booty? Try One of Our Workouts!
Progressive Overload with Squats
Progressive Overload with Squats We are back with another progressive overload blog! This time we are progressively overloading SQUATS!! One of our favorites, and a cornerstone for any good booty program. This is a movement we do daily at Booty Lab and it is a great...
Workouts for the Holiday Season
Workouts for the Holiday Season The holiday season is a busy time full of events, parties and celebrations! When juggling so many things at once, it can be harder to get a workout in. Luckily, we have gathered some of our favorite workouts throughout the years to help...
Favorite Shoulder Exercises
Our Favorite Shoulder Exercises We focus a lot on the glutes at Booty Lab becuase that is our specialty, but we make sure to work the upper body too!! Full body strength is very important! Today, we are focusing specifically on shoulder exercises. The shoulders get...
Ready for more? Join us in the gym!
Subscribe
