If someone is not able to complete a push-up in good form, they resort to the popular ‘knee-on-the-floor’ push up. But that will NOT help you progress to completing full push-ups. This challenge is what will.
This Push Up challenge is for beginners to complete 20 push-ups with correct form.
A push-up is the standard exercise used to test strength and rightly so. The primary muscle group is the chest muscles but just as important are the strength in your triceps and also your core.
If you are not able to complete a push-up in good form, it becomes difficult to even progress. Either you start to strengthen your chest muscles by lifting weights or you satisfy yourself with doing knee push-ups. Resorting to knee push-ups might not be the best solution though!
Knee push-ups largely dis-engage the core which is key to stabilizing your push off from the floor. You will never increase your number of ‘full’ push-ups by doing knee push-ups.
ok, I’m In! ..tell me more about this push up challenge
The challenge below will show you the correct form as well as how to increase your strength day by day through 30 days. At the end of 30 days, you will go from 0 to 20 full-push-ups.
The challenge will take less than 5 minutes of your time everyday. Make sure you have warmed up sufficiently before doing this (walk around your house for 4-5 minutes and loosen your shoulders as you do).
Start with the floor push-ups and move on to elevation A. This is any surface that comes up to your knees or slightly above. It can be the edge of your sofa, chair, tv cabinet, etc. Just be careful that whatever you use is stable and will not slip out from under you.
Then you proceed to elevation B for which the ideal height is the kitchen counter.
If you miss a day, you should start from the previous day’s count and continue from there.
If you are not able to complete your counts, rest in starting position for 5-10 secs, then finish the remaining.
On your first day, you should do 1-2 push-ups from the kitchen counter to get a feel of how your body moves- where your shoulders should be, feel your core tight and pulled in, and neck is in line with the shoulders.
Now lets get to it!!