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Elevated Pushups: Basic, Single Leg, Spiderman

Time to level up? :)

When I first started doing full pushups, it was awesome, but after awhile I wasn’t progressing/getting better at them. I still had a hard time doing more than 20-25 in a row, and I stayed there for a long time.

Once you mastered a move for the first time, you have a few options to get better at it: do more (high volume, like our pushup challenges), do harder modifications, add resistance/weight or plyometrics and be consistent about pushing yourself out of your comfort zone. Elevating my pushups was much harder ( I could do dozens and dozens from the floor, but less than 10 elevated), but within a few workouts, I was already feeling stronger. My burpees got better, my plank time improved, and yes, pushups from the floor felt like recovery.

START SLOW: If you’re used to doing a certain number of reps from the floor, know that your reps will be slightly less. That’s okay! Add in short intervals until you get stronger. If you’re still struggling with pushups from the feet, this may be too advanced.

TIPS

1. Make sure your hands are lined up with your shoulders and take your hands wide. Your eye line should fall in front of your hands (when you look down). You should be able to see a few feet in front of you without straining your neck. 

2. Keep your hips lifted (don’t sag) and engage your core and legs (quads). Keep hips facing the floor at all times (especially for single leg or spiderman modifications).

3. Place chair on a secure surface like a mat or against a wall. The first few times, take a peeksie to make sure your feet are in the middle of the chair seat.

4. Push the floor away from you instead of lifting from it.

Beginners: Flip these around to make them easier! Place your hands on the seat of the chair and feet on the ground. The higher the surface, the easier it is. (Easiest: against a wall on an incline).

Give these a try this week in a few of your workouts!

More options here: Working Your Way to Perfect Pushups…