Here are the basics of a push-up:

Do: Place hands slightly wider than shoulder width apart, point elbows about 45 degrees away from your torso, get to a 90 degree bend in your elbows at the bottom position

Don’t: allow your hips to rise up or sag

Easier: elevate your hands onto a step, bench, or all the way to counter-top level. You can also do push-ups from your knees, but you will progress quicker to full push-ups if you elevate hands and keep a full plank position instead.

Harder: place feet close together (works stability); elevate feet on a step, bench, or ball

 

How to test your push-ups for the Baseline Test:

We are going to use the push-up portion of the RDA Standardized Roller Derby Fitness Test! Using a metronome or a timer on repeat to assist, you will do one push-up every 3 seconds until you can no longer maintain that speed. Your test is complete when you have quit, or can no longer maintain the cadence for 3 reps in a row. Those last 3 reps do not count for your score. As described in the fitness test (I recommend reading it!), you should pick a push-up variation that you can do *at least 7 reps* This might mean that you have to do the test with your hands elevated on a step, or a bench (couch, 2 chairs, whatever!). Alternative is knee push-ups but for this challenge, I prefer the hands elevated. Important: for the purpose of the test, don’t mix variations – choose one variation and stick with it for the whole test. Don’t try to start with full push-ups and then switch to knee push-ups part way through, for example. This will give a clearer result, even if you choose to do a different variation at the finish line test!

Tips for improving your push-ups:

The push-up is a full body exercise. Don’t ignore your core strength! Planks and Hollow-body holds or rocks will really help improve your push-up!

I highly recommend you try out my push-up progression – start where it’s challenging but not too hard for you, and work your way “down” to a full push-up! Check it out here.

Try warming up with a few modified push-ups (hands elevated), before trying full push-ups.

Always keep your head and neck in a neutral position – it’s so tempting to look down at your toes. Don’t do it!

Keep your trunk in a hollow plank position throughout – don’t let your bum pike up, or let your hips sag. Aim for a straight line from the crown of your head all the way to your heels.