It’s time to get those legit push ups on the toes!

This push up accessory program has been put together as something simple you can add in 3 times per week to help you get stronger at regular push ups! The volume of work is low but will help you build the strength necessary to get there.

This program is designed to help you get your first really solid push up from the toes. 

Before starting this program, you should be able to hold a solid plank position on your toes and hands for at least 15 seconds, and do a set of 3-5 full range of motion push ups from the knees. 

All you need is a pair of dumbbells. A flat bench or gymnastics band would also be helpful, but you can work around that if you don’t have them.

This program is 4-6 weeks or until you are satisfied with your progress

There are a total of 3 sessions in this program. Each week you will do session 1, session 2 and session 3 on non-consecutive days. Each session should take around 15-20 Minutes. You can do it after your workout when you are nice and warmed up, before you workout as long as you make sure to warm up and are willing to reduce the intensity of your workout, or as a standalone session. Avoid stacking this with workouts that have a lot of forward or overhead pressing in them (push ups, burpees, shoulder to overhead movements) 

Remember that consistency is the most important thing. If some of these exercises seem too challenging at first, choose an appropriate customization, do your best. It will get better from week to week if you keep showing up and enjoy the journey!

PUSH UP WARM UP

• 10 Arm circles forward

• 10 Arm circles backward

• 30 Seconds Tabletop Wrist Stretch

• 5 Modified Inchworm + Scorpion stretch

• 10 Alternating Single Leg Tucks

• 10 Plank Shifts

POINTS TO NOTE

• Hands Slightly Wider Than Shoulders

• Hands In Line With The Chest

• On Your Toes

• Shoulder - Knees - Hips - Shoulders - Head Are In LineTight Belly

• Butt Squeezed

• Body Lowers In Straight Line

• Chest And Thighs Meet The Ground At The Same Time

• Body Raises In Straight Line

• Lock Out Completely At Top

COMMON FAULTS TO AVOID:

• Sagging, snaking

• Reaching with the chin / Shrugging

• Arms too wide, elbows too far out

• Hips too high

• Not low enough

• Not locking out at the top

WHAT HAPPENS WHEN PUSH UPS COME UP IN A WORKOUT AND I'M STILL WORKING ON THESE PROGRESSIONS?.....

Our suggestion while you are working toward solid push ups - when push ups come up in a regular street parking workout is to alternate between knee push ups and elevated push ups. If you get to a point where you can do the first 2-3 of each set in a solid position on your toes - DO THAT and then go to the knees when sloppiness creeps in!

DON'T GET TRAPPED ONLY USING ONE TYPE OF SCALE!

NEED GYMNASTICS BANDS??? REP FITNESS HAS YOU COVERED!!

The most common bands for things like tricep press downs etc. will be the thinner ones! We recommend getting a few bands like these as they are great to have for lots of gymnastic scales. From push ups to ring dips, pull ups to muscle ups! Head over to our Member Discounts page for discounts exclusive to you for being a part of Street Parking!

3 sets:

• 10 Elevated or Knee Push Up + 4 Taps

then…

3 sets:

• 10-15 Tricep Extensions

then…

3 sets:

• 1 Minute Plank on Hands

COACHES NOTES

—KNEE OR ELEVATED PUSH UP + 4 Taps

You may choose to do whichever version of this you prefer. We do recommend alternating each week. So, if week one you do knees - the next time you do session 1 - you should do the elevated option. The main focus here will be that your hand placement is correct, outside of the chest. That you keep the belly tight and lifted and squeeze the cheeks. Shoulder stays in line with the hip the whole time. Lower yourself under control (no plopping). Bring your chest and thighs all of the way to the ground. Press the ground away and really focus on keeping the belly lifted as you press to lock out at the top.

In the top of the plank, keep everything tight and tap each shoulder twice, alternating shoulders for a total of 4 taps.

Each set of 10 push ups + 4 taps should be unbroken.

If you are doing the elevated push ups make sure that your hands aren't higher than your shoulders. When you lower to the box, bench, bar, etc. that object should be right at your chest. This group needs to focus extra on keeping the belly tight and squeezing the cheeks as the saggy hips will want to creep in!

Customizations:

• Banded tricep extension

• Box Elevated Push Up + 4 Taps

• Bench Elevated Push Up + 4 Taps

• Bar in Rack Push Up + 4 Taps

—TRICEP EXTENSION

For this one, we prefer you use a band in a doorway or attached to a pull up bar, etc. You will do your basic tricep press down. Make sure the elbows are tight to the body and that you have a little tension on the band even in the top with elbows bent. Press the band straight down until your elbows are completely locked out. Hold for a split second before bringing back up.

If you don't have a band to do this with you may sub over head single dumbbell tricep extensions. The dumbbell is held in both hands. Biceps are up overhead/by the ears. Elbows are bent so that the dumbbell is behind you. Leaving the upper arm where it's at and moving only at the elbow, press to lock out the dumbbell over the top of your head. These should be unbroken or close to it.

Customizations:

• Standing Tricep Extension

—PLANK ON HANDS

This is basically a hold at the top of the push up. Hands should be just wider than the shoulders and down at roughly chest height. You should be on the toes and the toes - knees - hips - shoulders - and head should be in one straight line. Pull the belly in and squeeze the cheeks to maintain this position. Press the ground away.

If at first, you are unable to hold this position for the full minute - no problem. Accumulate 1 minute for each set.

3 sets:

• 7 Bottom Up Knee Push Ups

then…

3 sets:

• 10-15 Dumbbell Bench Press

then…

3 sets:

• 15 Hip Bridge w/ a 2 Second Hold at Top

then…

3 Sets:

• 3 x 20-30 Second Bottom of Push Up Hold

COACHES NOTES

—Bottom Up PUSH UPS FROM KNEES

Start in the bottom position of a push up. Squeeze your butt and your belly. Draw the shoulders down and away from the ears. Press up to the top of a knee push up. Lower back to the floor, come to a dead stop and repeat. We want you pressing up from the floor with no momentum from the previous rep.

After week 3 of the bottom up knee push ups, attempt these from the toes. Get a rigid body position and attempt to just push UP! If you can only do 1 or 2, switch back to the knees for the remaining reps.

Customizations:

• Bottom Up Push Ups

• Bottom Up Elevated Push Ups

—DUMBBELL BENCH PRESS

You may do these on a bench, lying on a box, or even with your back on a stability ball! You will have a dumbbell in each hand, locked out over your chest - palms facing forward (palms facing away from you). Lower the dumbbells to your chest under control elbows out and down. Press to lockout completely at the top.

Choose a weight that will allow you to do these pretty unbroken.

Customizations:

• Floor Presses

—HIP BRIDGE

Lie on your back with your knees bent and your heels down. Shoulders on the ground and tighten the belly. Squeeze your cheeks and dig your heels into the ground to bring your hips up. Keep pressing up until your knees, hips, and shoulders all form a straight line. Hold for a brief moment. Then lower back down under control. Re-engage the belly at the bottom of each rep.

—BOTTOM of Push Up Hold

In the bottom of push up holds, chest touching but not RESTING on the ground. Squeeze your thighs, butt, and belly while you press the hands into the floor. Accumulate at least 20 seconds each time - even if it’s broken up.

3 sets:

• 10 Slow Push Up Negative

then…

3 sets:

• 10 Skull Crusher

then…

3 sets:

• 30-45 Second Alternating Shoulder Tap

COACHES NOTES

—PUSH UP NEGATIVE

From the top of the push up position on the toes, you will lower yourself under control - with a somewhat slow lower to the bottom. Do NOT plop. Lower and make sure that the chest and thighs reach the floor at the same time. Do NOT try to push back up to the top. That is not the point of this! Come back to the knees and re-set completely for each one.  

In this top position and as you move, toes should be in line with the knees, hips, and shoulders. Belly pulled in and butt squeezed. Hands just outside shoulder width roughly at chest level. When lowering elbows don't go OUT! No - t shape! Elbows go back and slightly out. Keep them relatively close to your body.

Customizations:

• Knee push up negatives

• Elevated push up negatives

—SKULL CRUSHER

Lie on your back either on the floor or a bench. You will have a light dumbbell in each hand with palms facing each other. Press the dumbbells to lock out at chest height. Moving ONLY at the elbow - lower the dumbbells to your face basically (just outside of it). Moving only at the elbow - press to lockout.

Customizations:

• Standing tricep extensions

—Alternating Shoulder Tap

Accumulate at least 30 seconds per set in the shoulder taps. It’s not about reps on these, it’s about holding a plank while you perform shoulder taps at a nice smooth pace.

Interested in other Push Up or Bodyweight Programs? Check these out!

• Push Up Stamina Program

• Pull Up Extra Programs

• Handstand Push Up Extra Program

• Bodyweight Strength Extra Program

BACK TO TOP