Push ups are one of the most recognized bodyweight exercises in physical education, strength training, and athletic performance. But despite how common the movement is, many students struggle to perform even a single push up with proper form and confidence.
So how do you teach a push up in a way that allows all students to succeed?
In this guide, we explore the challenges of the push up, break down key points of performance, and dive into one of the best push up scaling strategies for helping students build strength, confidence, and long-term success at every level.
The Push Up Problem In Physical Education
Push ups are one of the most commonly used exercises in physical education and fitness programs. In many schools, students begin practicing, testing, and assessing push ups as early as elementary school.
Yet by middle school and high school, many students still struggle to perform even a single push up from the floor. Why?
Because too often students are introduced to the movement at the most difficult level before they have developed the strength, coordination, confidence, and movement mechanics needed for success.
As a result, many students immediately “fail” the exercise. Over time, some students begin connecting fitness with embarrassment, frustration, or failure instead of growth and progress.
And that’s a major problem if we want students to view health and fitness as something that belongs in their lives long after PE class ends.
Focus On Success First
The goal when teaching a push up in PE lessons should not simply be getting students to the floor as fast as possible.
The goal is helping all students experience success while building strength, confidence, and proper movement patterns over time.
When students feel capable, they are more willing to participate, practice, and continue improving.
That’s why one of the best ways to teach a push up is by scaling the movement using elevated surfaces. Instead of forcing every student to start from the floor, elevated push ups allow teachers to meet students where they are currently at.
By adjusting the height of the surface, students can practice proper push up mechanics while gradually building the strength needed for more challenging variations.
Let’s explore how elevated push ups can transform the way students learn this foundational movement.
Free Download!
THE LIFETIME FITNESS PLAYBOOK FOR PE
Proven strategies to introduce more Lifetime Fitness into youre Curriculum. Loaded with free lessons, you won’t want to miss this resource!
Push Up Points Of Performance
Whether students are performing push ups from the floor or scaling the movement using a box, bench, bleachers, or another elevated surface, the movement standards should remain the same.
The goal is not simply completing reps. The goal is learning how to move well through every repetition.
Teaching Point
Don’t sacrifice form for ego. Focus on maintaining ALL points of performance using whatever scale is needed for perfect reps.
Point 1: Hand Placement
Begin by placing your hands flat on the ground or elevated surface with palms down and fingers pointing forward. Hands should be positioned just outside of the shoulders.
This creates a strong pressing position while helping students maintain proper shoulder alignment throughout the movement.
Point 2: Elbow Path
Shoulders should remain externally rotated throughout the movement. From above, the upper arms should create an “arrow” shape instead of a “T.”
Avoid elbows flaring straight out to the side.
This position helps create stronger pressing mechanics while reducing unnecessary stress on the shoulders.
Point 3: Stable Midline
The core should remain engaged throughout the entire push up, similar to a strong plank position.
Students should maintain a neutral spine from shoulders to hips to ankles. The hips should not sag, rise excessively, or move independently from the torso.
Avoid the “worm” style push up where different parts of the body move at different times.
The hips should never touch the ground and should move in sync with the shoulders throughout the rep.
Point 4: Full Range Of Motion (ROM)
At the bottom of each repetition, the chest should touch the ground or elevated surface without the thighs doing so.
At the top, the elbows should fully extend into a locked out position while maintaining a strong and stable body line.
Every rep should move through a full range of motion with control.
The Push Up: Movement Scaling
Real, full range of motion push ups are HARD.
That’s why students should not immediately start with the full floor version.
Instead, the focus should be on learning how to appropriately scale the movement while maintaining excellent points of performance.
One of the best ways to do this is through elevated push ups. By using boxes, benches, bleachers, or other elevated surfaces, teachers can modify the difficulty level as much or as little as needed.
Higher surfaces reduce the amount of body weight students must press, allowing them to practice proper mechanics and build confidence through successful repetitions.
As students gain strength and control, the surface height can gradually decrease over time until they are ready for full push ups from the floor.
Building A Foundation For Lifelong Fitness
At PLT4M, we believe engagement starts with a strong foundation and that every student should see a clear path toward success.
That’s why we focus on scaling movements, teaching fundamentals, and meeting students where they are currently at instead of forcing every student into the same starting point.
When students experience success early, they build confidence. When they build confidence, they are more willing to participate, improve, and develop a healthier relationship with fitness over time.
It might seem like a small thing, but even this push up example represents something much bigger.
Teaching students how to properly scale a movement gives them the tools and mindset needed to succeed instead of feel defeated.
That philosophy extends far beyond push ups.
It is part of how we approach PE lesson plans, fitness education, and student wellness as a whole. By focusing on progress, inclusion, and skill development, we help students build the confidence and knowledge needed for lifelong health and wellness.
;
