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The Push Up Project

June 10, 2015 Michelle Homan 20 Comments

Wild Workout WednesdayWelcome to our Wild Workout Wednesday link up! Each week I link up with Annmarie from The Fit Foodie Mama, Angelena Marie from  Angelena Marie: Happy, Healthy & Balanced, and Sarah at Creating Better Tomorrow  to bring you workout ideas, motivation, inspiration and recipes to try.  Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!


The Push Up Project

Few exercises are better measure of strength than the simple push up. A push up requires all the muscle engagement of a plank PLUS strength and control to lower the body to the ground and push back up while maintaining proper form.

When I was cleared to exercise about 10 months ago after my second little one, I had my head set on becoming fluent at push ups. But there was one problem–I couldn’t do one.

In my experience, this is why people give up or even fail to begin in the first place.

Commence, The Push Up Project.

I followed this sequence when embarking on my push up project, and guess what, it worked. Not over night. Not even after a week. But after a couple of weeks, I was doing push ups–and you can too.

Push Up Project

 

Modified Forearm Plank

I started in the modified forearm plank and focused on keeping my core tight and shoulders, elbows, wrists at a 90 degree angle. Once I felt comfortable holding this for 60 seconds, I was ready to move onto the forearm plank.

Forearm Plank

I stuck with this position for at least a week before I achieved 60 seconds confidently. Adding the engagement of the glutes and legs is surprisingly challenging–even while supported by your forearms.

Modified Push Up

With the strength and stabilization gained from the planks, I was ready to add some dynamic movement to the mix. In the modified push up position, I carefully lowered myself to the floor and pushed back up. Only do as many reps as you can do correctly. When I confidently could do 10, I started with full planks.

Plank

The last step before full push ups, the plank basically has your entire body firing simultaneously. During my push up project, I would occasionally mix planks in with modified push ups as to not lose the muscle memory. Once I was confidently holding a full plank for 60 seconds I started my push ups.

Push Ups

Putting together all the strength gained, I started with maybe only 3 push ups at a time. It may sound crazy, but you have to start somewhere. I would do push ups and mix in some plank sessions too. Eventually (if I was consistent) I was able to do more and more consecutive push ups.

Do you do push ups on a regular basis?

How many push ups can you do?

Have you ever had to start from zero? How was your journey?

Linkup below if you have a workout, fitness find or healthy recipe to share! Just make sure to link back or grab the badge and we will make sure to spread the inspiration around 🙂

This post is also linked up with Jill Conyers for Fitness Friday!

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Fit Mom, Fitness, Wild Workout Wednesday #WildWorkoutWednesday, exercise, fit mom, fitness, form, strength

Comments

  1. sarah@creatingbettertomorrow says

    June 10, 2015 at 6:06 am

    someone recently asked how i get my arms so toned…the answer really is carrying twin boys a lot and PUSH ups…push ups you can do anywhere, even just fit in a few every couple of hours throughout the day….and you can easily track your progress as you work your way up in modifications and intensity!
    sarah@creatingbettertomorrow recently posted…Color Me RadMy Profile

    Reply
    • Michelle Homan says

      June 10, 2015 at 6:27 am

      Yes! I get asked that too, that’s part of the reason I wanted to write this. Push ups and kids will do the trick! I can’t remember the last time I lifted a dumbbell.

      Reply
  2. Annmarie says

    June 10, 2015 at 6:26 am

    Pushups are one of my favorite exercises! I had to start from zero after both my kids since I had c sections and it killed my abdominal muscles/strength. Thankfully my arms weren’t totally out of shape and was able to work my way back up pretty quick 🙂
    Annmarie recently posted…Wild Workout Wednesday: Wahoo TICKRx Giveaway!My Profile

    Reply
    • Michelle Homan says

      June 10, 2015 at 6:33 am

      Me too! It’s so humbling starting in a modified forearm plank! But it’s amazing to see what your body can do when you are consistent. I think this progression took my a month before I was comfortably doing push ups.

      Reply
  3. Deborah @ Confessions of a Mother Runner says

    June 10, 2015 at 7:23 am

    Push ups are one of those exercises that you have to keep doing or you lose it! I love to hate them. Thanks for the link up 🙂
    Deborah @ Confessions of a Mother Runner recently posted…Bikers & Runners & Drivers Can’t We All Play Nice?My Profile

    Reply
    • Michelle Homan says

      June 10, 2015 at 7:25 am

      Yes! I definitely lose it if I don’t keep doing them! Literally right after I posted this I dropped and did some sets!

      Reply
  4. Janelle @ Run With No Regrets says

    June 10, 2015 at 8:22 am

    I love pushups! I do need to do them more often though, and I’ve really lost my ability to plank longer than 30 seconds!
    Janelle @ Run With No Regrets recently posted…Goals for the 1/2 Sauer 1/2 Kraut Half MarathonMy Profile

    Reply
    • Michelle Homan says

      June 10, 2015 at 3:57 pm

      Push ups are one of my favs too! I find that planks and push ups are best when they are part of a morning routine.That forces me to keep it up!

      Reply
  5. Tamieka@ Fitballingrunningmom says

    June 10, 2015 at 10:54 am

    I suck at pushups!!!

    I have the hardest time keeping form. I always end up doing more of a tricep pushup than a wider base push up.

    A work in progress for me….and now you have me wanting to set a # challenge for myself….hmmmmm.

    Reply
    • Michelle Homan says

      June 10, 2015 at 10:56 am

      That’s why it helps to start with planks first to practice form–including hand placement! Then follow the progression consistently and patiently and you’ll be awesome soon enough!

      Reply
  6. Nicole @ Fitful Focus says

    June 10, 2015 at 12:33 pm

    What great tips! I’m working on upping the number of push ups I can do. Right now I can get in probably 20 with perfect form and then I have to drop to my knees.
    Nicole @ Fitful Focus recently posted…30 Minute Upbeat Run PlaylistMy Profile

    Reply
    • Michelle Homan says

      June 10, 2015 at 1:17 pm

      Awesome! It takes time, but we can do it!

      Reply
  7. Sam @ PancakeWarriors says

    June 10, 2015 at 3:59 pm

    Hooray pushups are tough!! This looks like a great sequence – I’ll bin for future reference!!
    Sam @ PancakeWarriors recently posted…Healthy Carrot Cake Recipe Round UpMy Profile

    Reply
    • Michelle Homan says

      June 10, 2015 at 4:01 pm

      Thanks! This sequence worked great for me…I still can’t believe how far I’ve come in 10 months since the little one arrived!

      Reply
  8. Cassi says

    June 12, 2015 at 9:14 am

    I prefer the forearm plank to the regular one. Some people say it’s harder but it’s easier for me. My whole journey has been a start from zero!
    Cassi recently posted…Hot Time in the CityMy Profile

    Reply
    • Michelle Homan says

      June 12, 2015 at 9:21 am

      That’s great! Forearm plank does give you the opportunity to focus more on your core as opposed to the upper body…so many benefits!

      Reply
  9. Pragati // Simple Medicine says

    June 12, 2015 at 12:45 pm

    I think push ups are the perfect exercise and they require nothing! You can do them anywhere and everywhere 🙂
    Pragati // Simple Medicine recently posted…Progress not PerfectionMy Profile

    Reply
    • Michelle Homan says

      June 12, 2015 at 1:04 pm

      I agree! Def one of my favs!

      Reply
  10. jill conyers says

    June 13, 2015 at 7:32 am

    I never in a million years thought I would say this but I love pushups. Thanks to Tony Horton and P90X 🙂

    Happily sharing!
    jill conyers recently posted…Stop Negative Self-TalkMy Profile

    Reply
    • Michelle Homan says

      June 13, 2015 at 7:34 am

      Thank Jill! I have grown to love push-ups too…it helps when you can do them!

      Reply

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