Mastering the Push up – Free Practice Guide

Targets: Pecs, shoulders, triceps, core

You are not alone if you cringe at the thought of doing Pushups!

At Stay Strong Mummy HQ we strategically program push ups in to most of our HIIT workouts. They are a good all-rounder; get bang for your buck kind of exercise.

Why so many you ask?

Push ups build core strength,they will help shape and tone arms and firm chest muscles (great for cleavage). They are also challenging and our bodies are clever, they need to be challenged regularly….  If it doesn’t challenge you it wont change you!

We hear you… push ups are hard, and they never seem to get easier ….. to be honest we are not sure that they do get easier! But you can get better at them!

Click on the link below for a Progressive Guide to Practice Pushups

Stay Strong Mummy Pushup Practice PRINT FRIENDLY PDF DOWNLOAD, with the use of Soda PDF software for this.

Make sure you read this before you start!

Here are a few points to consider that you may not have thought of before when doing a push up.

All these elements need to be focused on at once. The mind-body connection is super important to perfecting the push up!

  • Core strength
  • Posture
  • Co-ordination
  • Timing
  • Breath

Getting Started – (knees off the ground)

If you have been doing push ups on your knees for a while and have been getting no where fast we highly recommend elevating your body and pushing from your toes as shown here. The higher the bench the easier the push up will be.


How to…

  • Start in a plank position with hands a little wider than shoulder width
  • Lengthen your spine
  • Pull your tummy in
  • Legs should be locked, muscles tight
  • Shoulders squeezed down away from ears
  • Rib cage lifted

Lets do it!

  •  Take a deep breath in
  • Bend your elbows
  • Lowering your body towards the bench
  • Breath out pushing yourself up to the starting position

 Considerations –

  •  If you get your chest to the bench and you cannot push your body weight back up without compromising your form you can shorten the depth of the push up. Only go as deep as you can comfortably.
  •  Your core needs to be engaged through the whole movement.

What is bad push up technique or form?

  • Letting your hips drop
  • Shrugging your shoulders
  • Rounding your back
  • Upper body pushes back and lower body lags behind (like a snake action)
  • Wriggling the body to get back up
  • Letting your head drop, keep neck long and eyes forward

Practice makes perfect!

When you can successfully do 10 push ups from the higher bench height you can then drop to a lower bench.

Aim for 2-5 reps. Build up to 10 strong reps.

Tip: Widen your legs for more core stability


When you can do 10 repetitions at level 2 and maintain good form you can start practicing Push ups from the ground.

Start with 2-5 reps and build to 10.


TIP: If you find yourself losing form OR STRUGGLING hold your self in a plank position for a few seconds TO RESET.