Push-Ups are a great exercise to strengthen the chest, shoulders, and triceps.These muscles are quite important for power production in the golf swing.

The push-up also gives us good information about our current overall fitness and health level.
If you cannot perform a controlled, full range of motion, nose to floor push-up, it’s likely you are either carrying too much body fat or have low muscle strength.

The good news is that it’s easy to rectify both of these things through nutrition and training.

Here are three variations of the push-up going from easier to harder in terms of difficulty.

The biggest mistake most people make with push-ups is trying to do too many reps, and not going down low enough on each rep. Focus on making a rep more difficult, not adding more reps.

For the set up position, you want your hands just wider than your shoulders, and your shoulders slightly in front of your hands. Most people set up with their hands too far in front of their shoulders. Feel your bodyweight being supported by your shoulders before you lower down.

From here, lower yourself down as low as possible under control, then press back to the start position. Try to keep your elbows about 45 degrees from your sides. Most people flare their elbows too high, inline with their shoulders.

– Start with the variation that makes 5 reps challenging.
– Rest for 2 minutes, and repeat for 2-3 sets.
– Once you can do 8 reps in a set, make the exercise more difficult by slightly lowering the elevation height of your hands.
– You can repeat every other day, or daily if you really want to.

Remember, a small number of very challenging full range of motion reps is better than a high number of half reps. Drop the ego and do it right, now you know how 🙂