Nail Your First Push-Up (Even if You’ve Never Done One)
Why This Lesson Matters
Before you can smash out your first rep, you need to understand what actually makes up a push-up. It’s not just arms and chest — it’s a full-body skill that blends strength, control, and technique.
The Push-Up Broken Down (3 Steps)
Plank – Start in a straight-arm plank. Keep your core tight and body in a straight line.
Lower Down – Lean forward slightly from the shoulders, bend your elbows, and descend under control.
Press Up – Nose just above the floor, then explosively push back up, keeping your body rigid.
What’s Required for Your First Push-Up
Upper Body Strength – Chest, shoulders, triceps.
Core Strength – Stops your hips from sagging or flopping.
Wrist Strength – You’ll be putting your bodyweight through your hands, so they need to grip the floor.
Patience – Like any skill, this takes time. Every attempt builds progress.
Mini Reflection
👉 Which of these do you think is holding you back the most right now — upper body, core, wrists, or patience? Write it down. That’s your starting point.
Pro Tip
Don’t rush to the “full push-up.” If your foundation isn’t solid, you’ll just reinforce bad habits. Nail the basics first, and everything else becomes easier.