New Strength Training Phase Announcement & Push-Up Form Done Right! Avoid These Mistakes & Get Your First Push-Up

Hey Lift Legion Community,

We all know how much you loved the last couple of phases—those circuits, those timers, and those brutal Farmer Holds! So, with that in mind, we decided to extend it another three weeks!!

...Totally just kidding! It's Strength Phase time! Get ready to load up the barbells, slap on some heavy plates, and push for new PRs. Here are a few key notes from your coaches to help you get the most out of this phase:

✔ Start Conservatively: Strength training is all about progressive overload. Don't chase PRs on Day 1—build up gradually and let your body adjust.

✔ Recovery is Key: Now more than ever, protein intake, hydration, and sleep need to be priorities. Your body can’t perform at its best if it’s under-recovered.

✔ Maximize Effort on Every Set: Whether it's 3 reps or 5 reps, make them count. If you find yourself wishing for shorter rest times, it’s a sign that you need to increase the weight or slow down the tempo for better control and tension.

✔ Spotting Matters: The Lift Legion community is here to support and push each other. If the coaches are tied up, don’t hesitate to ask a fellow lifter for a spot. Proper spotting is a skill that every strength athlete should know, and we’ll be providing guidance on how to spot safely and effectively.

Strength phase is here—embrace the challenge, lift smart, and let’s see some PRs fall!

Push-up Form Done Right

Push-ups—one of the most fundamental exercises in strength training—are also one of the most commonly butchered movements! Whether you're an experienced lifter or just starting out, nailing your push-up form can make a huge difference in strength gains, injury prevention, and muscle activation.

Take a look at the graphic below to see the difference between incorrect and correct push-up form:

4 Common Push-Up Form Mistakes

Even seasoned lifters can make errors in push-up form. Here are four common mistakes and how to fix them:

1️⃣ Flaring the Elbows Out ("T-Shape" Form)

❌ Why it’s wrong: This puts excessive strain on the shoulders, increasing injury risk.

✅ Fix it: Keep elbows at a 45-degree angle, forming an "arrow shape" instead of a T.

2️⃣ Sagging the Hips ("Worm Push-Up")

❌ Why it’s wrong: It disengages your core, leading to lower back strain.

✅ Fix it: Keep your core tight and glutes engaged, maintaining a straight line from head to heels.

3️⃣ Short Range of Motion ("Half Reps")

❌ Why it’s wrong: Not going deep enough limits muscle activation.

✅ Fix it: Lower your chest until it’s just above the floor, then press up fully.

4️⃣ Neck Craning or Looking Up

❌ Why it’s wrong: It misaligns your spine and can cause neck discomfort.

✅ Fix it: Keep your neck neutral, looking slightly forward but not craning.

4 Push-Up Progressions for Your First Full Push-Up

If you're still working toward your first solid push-up, here’s a progression plan to help build the necessary strength:

1️⃣ Incline Push-Ups

• Start with hands elevated on a bench, box, or wall.

• The higher the incline, the easier the movement.

  
  

2️⃣ Knee Push-Ups

• Perform push-ups on your knees, keeping a straight line from shoulders to knees.

• Great for building triceps and chest strength.

  
  

3️⃣ Negative Push-Ups

• Lower yourself slowly (3-5 seconds) down to the floor.

• Drop to your knees to reset and repeat.

  
  

4️⃣ Eccentric Holds & Bottom Position Push-Ups

• Hold yourself in the bottom position for a few seconds to build strength.

• Push up as much as possible—use your knees if needed.

  
  

Final Thoughts

Mastering push-ups is about proper form, consistency, and smart progressions. If you're struggling with form or looking to level up, talk to your Lift Legion coaches for personalized guidance.

Let’s make sure every push-up counts! 💪🔥 See you in the gym!

Team Lift Legion