Home Exercise – Push Up Progression 1

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The 2 things the body needs to either get out of pain or to prevent it is Mobility & Stability. Push up exercises focus more on the stability side, but they are great exercises for opening up the chest and the posture, if done correctly.

Common mistakes include: Over arching the neck and lower back.

An upper body stretch programme may be required in contingent with these exercises for maximal results and to progress.

If these become try too easy, try the Push Up Progression part 2.


1. Wall Push Ups - One leg in front (Slightly Easier)

2. Wall Push Ups - Both legs together (slightly harder)

3. Chair Push Ups - One leg in front (Slightly Easier)

4. Chair Push Ups - Both legs together (slightly harder)

How to perform this exercise - This may differ on which variation you choose:

  • Ensure the hands wide enough so that the hands, elbows and shoulders are in line with each other when performing this exercise
  • Keep the chest up and shoulders back when performing this exercise
  • Start with smaller push ups but always look to go lower with the variations provided to open up the chest!

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