The training plan
To build strength and improve your push-up performance, start with a 4-week structured plan. In Week 1, focus on mastering the basics with incline push-ups, knee push-ups, and plank holds. This helps build a strong foundation and proper form. In Week 2, increase core strength and endurance by practicing regular push-ups, plank-to-push-up movements, and holding planks for longer durations.
Push-Up Exercise: Build Upper Body Strength
- Start in a High Plank Position -Place your hands slightly wider than shoulder-width apart and keep your body in a straight line from head to heels.
- Engage Your Core-Tighten your abdominal muscles and glutes to maintain a flat back throughout the movement.
- Lower Your Body-Bend your elbows and slowly lower your chest toward the floor, keeping elbows at a 45-degree angle.
