How to Start Calisthenics: Push Ups
How to Start Calisthenics!
5 Steps to Push Ups.
The humble push up is one of the foundation of calisthenics.
It is the most universal training movement around the world.
However, a LOT of people do them wrong or can't do them at all!
Just like for any other calisthenics training movements, there is a good progression to work towards good technique and full range of motion.
Follow these 5 steps to achieve your first push up:
- Standing Push ups (use a wall if you don't have a low bar)
- Elevated Knee Push ups
- Elevated Push ups
- Knee Push ups
- Full Push ups
Training Tips:
- You can add planks and shrug push ups to the mix as well!
- Use the variation you can do.
- Do 5-10 repetitions x 3-5 sets.
- Once you master a variation, move on to the next one.
- The key is CONSISTENCY.
- To insure constant progress, focus on incorporating the calisthenics "Big 5" in your overall calisthenics training routine: pull, push, dips, squats, hinges
Start at the level that works for you with my full calisthenics course!
Nicolas
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Calisthenics Training FAQ’s
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Frequently Asked Questions
1. Why is the push-up considered a fundamental calisthenics exercise? The push-up is considered a foundational calisthenics movement because it is universal and highly effective. It is a key exercise for building upper body strength, and mastering it provides a solid base for more advanced movements.
2. What is the 5-step progression for mastering push-ups? The guide outlines a clear 5-step progression, starting with the easiest variation and moving to the most difficult. The steps are: Standing Push-ups (using a wall), Elevated Knee Push-ups, Elevated Push-ups, Knee Push-ups, and finally, Full Push-ups.
3. What are some key training tips for a beginner working on push-ups? The most important tips for beginners are to use the variation you can do successfully, aim for 5-10 repetitions for 3-5 sets, and always focus on proper technique and full range of motion. Once a variation is mastered, you can confidently move to the next step in the progression.
4. How is consistency important for progress with push-ups? The article emphasizes that consistency is key to making constant progress. By training regularly and following the step-by-step guide, you ensure that you are consistently building strength and are able to move from one push-up variation to the next.
5. What is the "Big 5" in calisthenics training? The "Big 5" are the five foundational movement patterns in calisthenics that you should incorporate into your overall training routine to ensure well-rounded strength. They are: pull, push, dips, squats, and hinges.
6. What is the most common mistake people make when doing push-ups? The article notes that a lot of people either cannot do push-ups or perform them incorrectly. This highlights that the most common mistake is a lack of proper form and a structured progression. The provided 5-step guide is designed to correct this by teaching correct technique from the very beginning.
