We just posted a push up video on YouTube! 5 Drills to help build your body and get it ready for push ups. You’ll find that as you get better a lot of other exercises will become easier.
1. Elevated Push Ups
2. Block Push Ups
3. Tempo Block Push Ups
4. Slingshot Push Ups
5. Banded Push Ups
Equipment used for the program:
Yoga Block – https://amzn.to/3m7vZNR
Slingshot – https://amzn.to/35msH3w
Band – https://amzn.to/3mdIEzd
Below is a 4 week program to follow to help build your push ups and upper body.
Week 1
Day 1
Elevated push ups 3 x 8
Tempo push ups 505 5 x 3 (perform to elevated block if necessary)
Bench dips 3 x 15
Plank hold 3 x :30
Day 2
Elevated push ups 3 x 8
Band push ups 3 x 6
Band triceps extension 3 x 20
Plank shoulder taps 6 x :20
Day 3
Elevated push ups 3 x 8
Tempo push ups 505 5 x 3
Banded Rows 3 x 20
Hollow rocks 6 x :20
Week 2
Day 1
Elevated push ups 3 x 8 lower the height
Tempo push ups 505 5 x 3 (perform to elevated block if necessary)
Bench dips 3 x 15
Plank hold 3 x :30
Day 2
Elevated push ups 3 x 8
Band push ups 3 x 6-8
Band triceps extension 3 x 20
Plank shoulder taps 6 x :20
Day 3
Elevated push ups 3 x 8
Tempo push ups 505 5 x 3
Banded Rows 3 x 20
Hollow rocks 6 x :20
Week 3
Day 1
Band push ups 3 x 8
Slingshot 3 x 12 (perform to elevated block if necessary)
Bench dips 3 x 15
Plank hold 3 x :30
Day 2
Band push ups 3 x 8
Tempo 808 5 x 2
Band triceps extension 3 x 20
Plank shoulder taps 6 x :20
Day 3
Elevated push ups 3 x 8
Slingshot push ups 2 x 20
Banded Pull Downs 3 x 20
V ups 3 x 8
Week 4
Day 1
Push ups 3 x 5
Slingshot 3 x 15
Bench dips 3 x 15
Plank hold 3 x :30
Day 2
Push ups 3 x 5
Band push ups 3 x 8
Band triceps extension 3 x 20
Plank shoulder taps 6 x :20
Day 3
Push ups 3 x 5
Pause push ups 5 x 3
Banded Pull downs 3 x 20
Hollow rocks 6 x :20
Feel free to shoot any questions you have regarding exercise selection and please send us videos or tag us in your posts! We would love to see what you guys are doing and how it’s all working out! Thanks for reading!
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