Why Push-ups Are THE BEST

Linette Teerlink • June 30, 2024

Remember back when you were in grade school and gym class was the best class? P.E was basically an extension of recess and as long as you put the effort in, you got a good grade (unless you had the ex-military, bootcamp style teacher who didn't care about your feelings).

P.E class, for me, was all fun and games until "Assessment Week." *dun dun duuun*. My teacher made us do all types of assessments that tested my cardiovascular endurance, "core" strength (gotta love that YMCA Sit-up test), and upper body strength. I was okay with all the tests except for the push-ups. I started off with modified push-ups and cranked out a measly 3 push-ups

Over the years, I eventually got better at my technique and stronger at the actual push-up itself. I didn't fully embrace the dreaded exercise until I became a trainer and did my own research. If you've ever wondered why push-ups are so beneficial, here's why:

1. Push-ups are a total body exercise

When performed with proper form, every body part from the head to toe should be working, either as stabilizers or as actual movers. A tight core and glutes help maintain a neutral, or straight back. The upper back, chest, shoulders, and triceps are the muscles that actually move you from point A to point B against gravity. The lower body, also must be engaged to keep your body in line.

Some say that dinosaurs would still be around if they found a way to master push-ups...

2. Push-ups are a great way to build lean muscle.

Who doesn't want to look a little more toned and lean in the upper body? The great thing about push-ups is how they can be modified no matter where you are in your push-up journey. If you're a beginner or advanced, after a few weeks with push-up variations, you should start to see and feel a difference.

3. Push-ups help build healthy shoulders.

Our shoulder blades were meant to move. Exercises such as the bench press, machine chest press are great, but your shoulder blades are stuck to a bench or machine pad. During a proper push-up, your shoulder blades and arms move through their natural range of motion. Mobile shoulder blades/mid back can prevent shoulder issues, help with posture, and minimize lower back pain. Now if you just had shoulder surgery, or dealing with an injury, be conscious of your body and check with a PT/Chiro before you add push-ups into your routine. Not sure which one? We are happy to recommend a good one. Just email us at info@progressive-athletics.com.

4. Push-ups are FUN!

Maybe "fun" isn't the best word here, but it's a pretty awesome when you can feel your body get better and stronger at a challenging movement. Sometimes clients come to me because they want to lost a bunch of weight, but the thing that gives them most satisfaction is mastering a movement and getting better at it.

I could go on and on, but you get the idea. If you're struggling to get your first push-up or you have trouble with form check out this video for push-up progressions OR stop by our training facility and we'll be happy to help you out!

Till next time. Keep calm and PUSH on!


---
Ready to Transform Your Life? Join Progressive Athletics Today!

At Progressive Athletics, we specialize in helping adults over 40 safely and effectively lift weights, workout, and move better. Our expert guidance has empowered hundreds of Howard County residents to embrace active lifestyles and achieve their fitness goals. Now, it's your turn!

Don't wait to take the first step towards a healthier, stronger, and more vibrant you. Click the link below to learn what makes us different.

https://www.progressive-athletics.com
---

Don't let past setbacks keep you from creating the active lifestyle that you want. Progressive Athletics has helped hundreds of Howard County residents educate, elevate, and create lives that they love. Get started today by clicking the link above or emailing the owner at linette@progressive-athletics.com

Your Pain Isn't Physical, It's Political (kind of)

By Linette Teerlink • April 19, 2025
You ever feel like the world is on fire and someone handed you a water gun?

Is Your Smarphone Helping or Hurting Your Fitness: Here's what you should know

By Linette Teerlink • April 7, 2025
We’ve all seen it—the person checking texts between sets, pulling up YouTube videos to show a gym buddy, or answering a call while sitting on a bench. Maybe you’ve done it too (no judgment!). Smartphones are basically our third hand at this point, and while they can be a powerful tool in fitness, they can also be a major roadblock to progress—especially if you’re using them during your workouts. A recent review by researchers at Nicolaus Copernicus University in Poland looked closely at this issue and found some fascinating (and frankly, validating) insights on how phones impact performance in the gym. At Progressive Athletics , we’ve got our own perspective too, and while we agree that smartphones can be useful, we strongly believe that workouts are best spent unplugged, for reasons you may be surprised by. Let’s dive into what the science says and how it aligns with our approach.
A group of people are toasting with wine glasses.

Rethinking Drinking

By Linette Teerlink • April 7, 2025
Alcohol is one of those substances that can have both positive and negative effects on the body, with the latter manifesting much more often. Yes, getting drunk can make you feel good for a couple of hours, but there are many things going on in the backend, which you simply can’t feel until it’s too late. In this article, we’re going to give you insight on drinking, how much is too much, what the word “moderation” means, and even, when drinking in moderation can also be bad.
A woman is sitting in a hospital bed while a doctor looks on.

[WIP?]If this is missing from your workout, it could cost you 30K

By Linette Teerlink • April 7, 2025
Are you investing time and money in your fitness routine but leaving out a crucial component? You might as well be throwing money down the toilet. Neglecting balance training not only undermines your efforts but also puts you at risk of costly falls and injuries. As you age, the stakes become even higher, with balance naturally declining unless specifically trained. Let's explore the financial toll of falls, the importance of balance training, and how Progressive Athletics can help you achieve true fitness. The Financial Toll of Falls Falls aren't just accidents—they're expensive. According to the Centers for Disease Control and Prevention (CDC), falls are the leading cause of fatal and nonfatal injuries among older adults, resulting in over $50 billion in annual costs. The average hospital cost for a fall injury exceeds $30,000, and the financial burden extends to rehabilitation, long-term care, and lost wages. Neglecting balance training is like inviting financial disaster into your life. Balance: Use It or Lose It Balance is a skill that deteriorates with age unless actively maintained. As we get older, changes in muscle strength, joint flexibility, and sensory perception can compromise our balance and increase the risk of falls. Simply put, if you're not training your balance, you're allowing it to decline. But it doesn't have to be this way. My Journey: Finding Balance in My Early 40s In my early 40s, I was passionate about fitness but lacked a comprehensive understanding of what it truly entailed. I relied on running and cycling for my workouts, unaware of the critical role that balance played in overall fitness. It wasn't until I became a fitness trainer that I realized the importance of balance training. At Progressive Athletics, we prioritize balance as a standard part of our workouts, incorporating exercises like single-leg single-arm overhead presses, split squat halos, and straight-leg single-leg holds to challenge stability and coordination. Progressive Athletics: Balancing Fitness and Health At Progressive Athletics, we believe in taking a holistic approach to fitness, addressing strength, power, and balance in every workout. Our proven process starts with assessing your movement patterns, developing your skills through personalized training sessions, and progressing to semi-private training with a focus on balance and stability. Whether you're a beginner or an experienced athlete, our team of trainers is here to guide you on your journey to better health and fitness. Take the Next Step Towards True Fitness Don't let balance training be an afterthought in your fitness routine. Contact Progressive Athletics today to learn more about our programs and how we can help you achieve your goals. With our comprehensive approach to fitness, you can build strength, power, and balance while safeguarding your financial and physical well-being. Don't wait any longer—invest in your health with Progressive Athletics.
A person is pouring coffee from a kettle into a cup.

5 Healthy Coffee Tips

By Linette Teerlink • April 7, 2025
Hot bean water, or coffee as most Americans call it, is the universal morning beverage. Whether you like your morning brew iced or piping hot, many of us enjoy it with an unhealthy amount of processed flavor enhancers. You could even say, many of us enjoy our creamer with a dash of coffee. Although it may taste sweet, this morning choice adds unwanted calories and sugars to your day. Ultimately, this takes away from the whole point of coffee. You may notice a couple hours after your first cup, you feel sluggish and less productive. Like a kid on Halloween after they smash 2 pounds of Twix bars. One minute you really feel like Superman and are convinced it’s not just a costume, then you find yourself wondering if someone slipped some kryptonite into that candy since you can’t keep your eyes open. Check out these 5 Healthy Coffee Tips that will help clean up that hot bean water routine!
A woman is doing sit ups on a mat in a gym.

4 People Who Can Keep You Motivated On Your Fitness Journey

By Linette Teerlink • April 7, 2025
When it comes to fitness, we all struggle with motivation from time to time. We start off super pumped about our goals, and when that initial excitement wears off, we're left wondering where it went. Sometimes when we are struggling to recapture that same motivation, it helps to borrow motivation from someone else. Over the past decade, I've been obsessed with motivational speakers. I think they provide a true service to the world in helping people feel inspired in an effort to reach their life goals. They provide a mentorship that is easily accessible via audiobook or youtube. Below are my top 4 Motivational Speakers that I recommend to those who could use a little kick in the pants. 
A woman with a backpack is walking up a rocky path in the mountains.

3 Strategies To Take Ownership Of Your Health

By Linette Teerlink • April 7, 2025
There's no way around it. If you want to truly get into amazing shape, you will need to take complete ownership of your health. You will have to say goodbye to the days of blaming your busy schedule for missing workouts and pointing the finger at your willpower for not being able to resist that second piece of cake. Because at the end of the day, your schedule and your willpower aren't the ones that suffer, it's only you. And because it's only you that suffers the consequences, it needs to be you that carries out the actions required to avoid the suffering. Below are (3) common examples you may be familiar with when it comes to avoiding ownership and how you can avoid them in the future.
A group of people are doing exercises with resistance bands in a gym.

5 Things To Look For When Hiring A Personal Trainer

By Linette Teerlink • April 7, 2025
As the fitness industry continues to expand, so do the number of fitness enthusiasts looking to make their career a part of it. This can be a good thing and a bad thing. It’s great that there are so many individuals who want to share their passion for fitness with the world, but because the personal training industry is so new, the requirements to become a trainer are low. In fact, in some states, there are no requirements. With this in mind, it’s important to know what to look for when you want to begin working with a personal trainer.  In no particular order, here are the 5 things you must consider when hiring a personal trainer.
A woman is lifting dumbbells in a gym.

The 3 Types Of Gyms | Which Is Best For You?

By Linette Teerlink • April 7, 2025
“There’s always the right tool for the job.” That saying rings true in so many different aspects of life. And fitness is no different. Believe it or not, there are different types of gyms that are better suited for you based on what your goals are and what type of personality you have. This list doesn’t include every single one of them, but it does include the most popular types of gyms that most people have access to. I’ve compiled this list based on 15 years of workout experience with half of those occurring as a certified personal trainer. As a quick note before we get into this, I’ve compiled a list of gyms in the Columbia area since that is where we are located so if you are reading this in a different city, many of the smaller gyms may not have locations near you. There should be similar alternatives though. So without further ado… let’s get into it.
A woman is lifting a dumbbell over her head in a gym.

2 Steps To Stop Getting Frustrated With Your Fitness Results

By Linette Teerlink • April 7, 2025
Have you ever been frustrated with your progress, or lack thereof? Have you ever started working out and eating well only to be let down a few weeks later when you hop on the scale and nothings changed? What if I told you that the reason you are frustrated has absolutely nothing to do with the number you see on the scale or the clothes that don't fit you the way you'd like, but it has everything to do with your "self-image" I stumbled across this extremely interesting article the other day that explained the idea of self-image and why we view ourselves the way we do. Long story short, self-image is both a conscious and subconscious way of seeing ourselves and we form this self-image through interaction with outside sources. It could be friends, family, social media, or anything external that isn't you. What this means is that we are constantly assessing our worth based on external sources. Tell me if any of the 3 examples below sound familiar:
More Posts