Stories & Info

Push-Up Focus

Posted: April 3, 2022
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The Push-Up. This has always been one of our foundational movements here at Farmgirlfit. So simple in theory, yet quite challenging in execution, and if you could sum up Farmgirlfit in 2 short phrases, they just might be:

  1. Keep it simple, get it done, and
  2. We’ll never back down from a challenge.

Often thought of as an upper body exercise, the Push-Up really requires engagement through the entire body to perform efficiently. Highly functional in terms of translating to the ways you move in everyday life, and always new ways to up-level and down-level to make it both challenging but achievable for ANYONE!

We’re taking the next month to focus on it, both in and outside of the gym. Each week, we will give you a set amount of work. The goal is to complete the work 3x that week (in addition to The Grind or whatever other workouts you choose). Use this handy tracking calendar to mark it off – you don’t necessarily have to stick to the indicated days, just make sure to do 3x/week. The next week, we’ll add different progressions, but you can always revert to the week prior. This work will help improve your push-ups, whether you are still looking for your first one or can bust out 20 without breaking a sweat! Let’s do it!

📅 Download Tracking Calendar HERE

 

Week One: Begin

Theme Song: Michael Jackson – Wanna Be Startin’ Something

This first week, our goal is to set you up for success by focusing on your push-up set-up: form and proper positioning. Afterall, you need a strong foundation in order to build. Even if you’re already able to do push-ups, taking this opportunity to refocus on the basics will strengthen your ability to progress your push-up even further…and keep your joints safe while doing so!

Warm-Up (Click HERE for a follow-along instruction video):
  • Shoulder CARs 3/side +
  • Scapular CARs 3 each direction +
  • Wrist CARs 3 each direction
3 Rounds (Click HERE for a follow-along instruction video):
  • Perfect top of push-up position and hold for 0:30-1:00
  • 10 Scapular Push-Ups
  • 5-10 Push-Ups on toes (find an elevation - wall, box, bench, bar at the rig - that you can do at least 5 push-ups at but not more than 15).  If you can bust out 15 adjust to a lower elevation, maybe even into a declined position (feet higher than hands).

Week Two: Build

Theme Song: The Foundations – Build Me Up Buttercup

Now, let’s start to build on your strong foundation. If you find you’re not quite ready for these progressions, the options from last week will continue to serve you well. With whatever options you’re doing, remember the goal is to do the work 3 times this week.

Warm-Up (Click HERE for a follow-along instruction video):
  • Shoulder CARs 3/side +
  • Scapular CARs 3 each direction +
  • Wrist CARs 3 each direction
3 Rounds (Click HERE for a follow-along instruction video):
  • Setup in a strong push-up position, lower ¼ (on your toes), hold as long as you can (up to 0:30), then drop to your knees if needed and lower all the way to the floor.
  • Setup in a strong push-up position, lower until you are hovering just above the floor and hold for up to 0:30 (go as far as you can on your toes, drop to your knees when needed), then relax to the floor.
  • 5-10 Push-Ups on toes – Same options as last week, but the goal is to challenge yourself and choose a little lower elevation than last week.

Week Three: Advance

Theme Song: Ciara – Level Up

You’re getting stronger, can you feel it? Time to level up! Get Ciara in your ear and complete this work 3 times this week. Again, if you’re not quite ready for these, continue with the options from last week instead!

Warm-Up (Click HERE for a follow-along instruction video):
  • Shoulder CARs 3/side +
  • Scapular CARs 3 each direction +
  • Wrist CARs 3 each direction
3 Rounds (Click HERE for a follow-along instruction video):
  • 5 Tempo Push-Ups: slow lower for 3, hold at the bottom for count of 2, push back up. The goal is to be on your toes for as long as possible, but using your knees when needed to keep strong form and finish the reps. These could also be elevated if needed.
  • 5 Failure Point Push-ups: now take away the tempo pace, but same full range of motion. Do as much of the push-up as you can on your toes, and drop your knees at your failure point to finish the rep.
  • 5 Perfect Hand Release Push-Ups: Working on your knees if needed, but challenging yourself to be on your toes if possible. Lower all the way to the floor, release and reset your hands then really focus on strong form pushing out of the bottom.

Week Four: Put it all together!

Theme Song: Salt n Pepa – Push It

This is it, the moment we’ve all been waiting for. It’s time to try out that push-up on your toes. 3 times this week, complete as many full range of motion push-ups as you can in a row. Not quite there? Still attempt it—you know what they say, 3rd time’s a charm—and use the modifications from the previous weeks to continue to build strength!

Warm-Up:
  • Shoulder CARs 3/side +
  • Scapular CARs 3 each direction +
  • Wrist CARs 3 each direction
Then:

Max Push-Ups (on your toes) in a row. Elevated if you need, but try to do on the floor!

🎥 Find full demonstration videos on our Youtube channel HERE!

 

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