30/07/2026
Nobody is too weak for a push-up. You’re just starting in the wrong place. 🤯
I’ve had clients insist they’ll “never” do one, and then knock out five clean reps six weeks later. Not because they got tougher. Because they finally got the order right.
Here’s the ladder. Don’t skip steps:
1. WALL PUSH-UPS 🧱 Hands on the wall, feet back, body one straight line. This is where you learn the shape — ribs down, glutes on, elbows tracking back at 45°. Not a warm-up. A skill.
2. ALL FOURS 🐾 Hands under shoulders, knees under hips. Now you’re holding your own bodyweight and learning to press without your lower back sagging. Chest to the floor, or it doesn’t count.
3. THE ECCENTRIC ⏳ This is the game-changer. Start on your TOES in a full plank. Lower for 5 slow seconds; controlled, chest to the floor. Then drop to your knees to push back up. Reset. Repeat. You are strong enough to lower. You’re just not strong enough to press yet. So train the half you CAN do. That’s how you build the half you can’t. 🔥
4. STRENGTH + CORE 💪 Push-ups aren’t an arm move, they’re a full-body move. Add presses, dead bugs, hollow holds, plank variations. A push-up is a moving plank - if your core folds, your arms never get a chance.
5. FULL PUSH-UP ✅ It arrives quietly. One day the press just… happens!!
Give it 6 weeks. 3 sessions a week. Progress one rung when you can do 8 clean reps.
You’re not weak. You were never taught. There’s a difference ☺️
Tell me honestly, which rung are you on right now? No judgement, only starting points🚀
