Tag: push-ups

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3 Types of Push-ups for Group Fitness Classes (Part II)

3 types of push-ups part 2

In my last post, I explained why group fitness instructors need to start championing push-ups in their classes. Push-ups are functional, easy to do at home and one of the best ways to work the chest. Participants are finally starting to acknowledge push-ups as a good workout and with a little encouragement, we can convince the entire class to embrace the push-up.

My previous post explained the first three progressions of push-ups for anyone just starting out or that has a physical limitation at the moment. Now, let’s take a look at the next set of push-up variations for those wanting more challenging options.

Knee push-ups (Version 2)

Once your Group X class has mastered the first version of knee push-ups, then they can move on to the second version. The only change is to move their hands farther away from their knees, and transition so that their weight is right above their knees. Their body should be in a straight line from the knees to the shoulders as participants lower their body to the floor by bending at the elbow.

Knee push-ups version 2

Tricep push-ups

For tricep push-ups, participants will place their hands right under their shoulders and come up onto their toes in a plank position — body in a straight line from ankle to shoulders. Have participants lower their body to the floor by bending their elbows and extend to push back up.

Make sure folks go all the way to the floor. I like to call this, “chest to deck”. I always encourage members to try at least one push-up on their toes before going to their knees. They can always switch in the middle of a set, and even just one on the toes will help challenge them. So, even if they can’t finish the set on their toes, it’s great to have participants envisioning these push-ups as their ultimate goal, rather than settle in knee push-ups for eternity.

Also, to help alleviate some minor discomfort in the wrists, I encourage members to push all of their fingertips into the floor and picture themselves distributing the weight evenly between fingers.

Tricep push-ups

Push-ups with feet on the step

Once folks have mastered the tricep push-up, then the fun begins as we get to start playing with other push-up variations. In my last post, we talked about using a step to help members progress towards doing this exercise on the floor. Once they want to move beyond the standard floor push-up, they can use the step to lift their lower half, putting more weight into their push-up.

Push-up with feet on step

With these six push-up options, Group X instructors should be well-armed to teach this exercise to participants with a wide range of fitness levels. If you’re excited about push-ups, I have complete confidence you can get your class excited about them, too.

For more posts like these, check out the workout routines and playlists page.

Also, you might like the tricep exercises post.

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3 Types of Push-ups for Group Fitness Classes (Part I)

3 Types of Push-ups

Push-ups are one of the fundamental exercises in the fitness industry. They’re a great way to work your chest and core, plus you don’t need any equipment to do them. Yet, not all participants in a Group X class are stoked to do push-ups. I get it. Push-ups are hard and we’ve been conditioned to think that doing a chest press with 10 pound dumbbells is good enough in group fitness. But, I’d like to challenge us all to break free from the stigma around push-ups and encourage them in our fitness classes.

In order to teach push-ups in your Group X class, you’ll want to be armed with a quite a few variations or progressions of the push-up to help everyone find success at their own level and pace.

Here’s a look at the first three push-up progressions to cue for beginners and for anyone with a fitness limitation.

Against-the-wall push-ups

If you’re just starting out or have a limitation you’re working through, push-ups against the wall are a great starting point. Put your hands shoulder-width apart against the wall, right under shoulder-height. Scoot your feet out from the wall a few paces, so that you’re at a slight angle (not quite 45 degrees) to the floor. Keep your body in a straight line from your head all the way to your ankles as you bend at the elbow to bring your body towards the wall.

Against the wall push-ups

Push-ups with hands on the step

As participants continue to progress towards a push-up on the floor, they’ll want gradually get lower to the floor. Push-ups on a step are a great progression from the wall. If you have chairs, stairs or other higher equipment, those might be an even better next option after the wall.

Set up the step with a few risers underneath – it’ll be easier with more risers. If your step has bumpy ridges, you might want to place a towel down first. Then, place your hands on the step, right under your shoulders. Come into a plank position, either on your knees or your toes. Your body should be in a straight line from your knees to shoulders (or ankles to shoulders, depending on what plank you chose). Lower your body towards the step and back up, keeping that plank tight the entire time.

Push-ups on the Step

Knee push-ups (Version 1)

Once participants are able to transition to the floor, knee push-ups are oftentimes the typical place to start. Have participants place their hands right under their shoulders, with hands either shoulder-width — or a little bit wider — apart. Start on all fours, with your knees directly under your hips.

Lower your chest to the floor by bending your elbows.

Knee Push-ups (Part 1)

These three push-up variations are a nice starting point for beginners. Especially as folks are building their upper body strength, make sure participants know these are perfectly good options. Tune in next week for the second half of the push-up progressions.

If you liked this post, you might also like my posts sharing tricep workouts.

For more exercise ideas, check out my workout routines page.