Why This Lesson Matters

You’ve built the strength, dialed in technique, and worked through progressions. Now it’s time to put it all together and hit your first proper push-up with confidence and control.

Your First Full Rep (Step by Step)

  1. Set Up – Hands under shoulders, fingers forward, elbows soft.

  2. Brace – Core tight, hips in line, glutes squeezed.

  3. Lower – Controlled descent, elbows at 45°, nose just above floor.

  4. Press – Explosively push back up, maintaining body line.

Building Volume

  • Start with single, perfect reps. Quality first.

  • Build to 3–5 reps in a set.

  • Over time, progress to 3 sets of 8–10 reps before exploring harder variations.

Common First-Rep Mistakes

❌ Sagging hips (core not braced).
❌ Elbows flared wide.
❌ Only going halfway down.

✅ Fix them by slowing down and returning to a regression if needed. One clean rep beats 10 sloppy ones.

Mini Reflection

👉 What would doing your first push-up mean to you? Write it down. Keep it as your motivation for when it gets tough.

Pro Tip

Think of your push-up like a plank that moves. If your plank form is solid, your push-up will follow.

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