4 Levels of Push-Ups to Build Muscle Tone With Video

Building strength is very important, especially as we age.  We are going to look at 4 levels of push-ups to build muscle tone.  The 4 levels in the progression get harder.  We will start with the regular push-up and then look at ways to build up to that.

Push-Up Positioning

The correct positioning is very important with the push up.  Here are the areas to think about:

  • Up on your toes or on your knees
  • Body is straight
  • Legs are together
  • Bottom is down
  • Hips are tucked in
  • Arms are shoulder width apart
  • Elbows go back more than they go out to the side

With push-ups, your quality of them is so much more important than your quantity. So, for correct positioning to work on muscle strength, you can go to your knees if doing them on your toes is too hard. (I do them on my knees!) When you get stronger you can then move up to doing them on your toes.

The easiest way to do a push up is standing with your hands on the wall.  The closer your feet are to the wall, the easier they are to do. You can move your feet out further from the wall as you get stronger.

Correct push up positioning still applies.  As a reminder:

  • Feet are together
  • Hips are tucked in
  • Arms are shoulder width apart

The next level or progression is to use the countertop in your kitchen or bathroom. You are standing in the same position as the wall.  The closer your feet are to the counter, the easier it is on your arms.  As you build strength, move your feet back.

In summary there are 4 progressions or levels to work on your push-ups. Here they are listed from easiest to hardest.

  • Wall
  • Counter
  • Knees
  • Toes

Building and retaining strength is not only necessary for functional fitness, but also important as you age.  Where will you start with the 4 levels of push-ups to build muscle tone?

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