Planking First!
A push-up is not something that needs to be performed on your toes. If you can't hold a plank pose, you shouldn't be attempting a push-up from your toes, because your core strength isn't strong enough yet to support it. By practicing planking it will help build the muscular strength that is required to perform a proper push-up.
High Plank
Step 1
Lie face down in a pushup position. Keep your palms on the floor next to your shoulders and your feet flexed with the bottoms of your toes on the floor.
Step 2
Take a deep breath and press up into a pushup. Your body should make a straight line from your heels to the top of your head.
Step 3
Draw your navel toward your spine and tighten your buttocks. Look at the floor to keep your head in neutral position and breathe normally.
Step 4
Hold for at least 10 seconds and lower yourself back to the floor
Step 1
Lie face down in a pushup position. Keep your palms on the floor next to your shoulders and your feet flexed with the bottoms of your toes on the floor.
Step 2
Take a deep breath and press up into a pushup. Your body should make a straight line from your heels to the top of your head.
Step 3
Draw your navel toward your spine and tighten your buttocks. Look at the floor to keep your head in neutral position and breathe normally.
Step 4
Hold for at least 10 seconds and lower yourself back to the floor
Examples of what your body should NOT look like when attempting a push-up.
DON'T... Let your core muscles loose allowing your belly to flop (putting a lot of pressure on your lower back), or let your head hang low (pulling on your neck)...
DON'T... Let your head hang low (putting strain on your neck) even if your core is tightened...
DON'T... Let your bottom sit up high, when you do this you aren't going to learn how to properly engage your core muscles...
DON'T... have your hands way out in front of your shoulders. This could cause potential strain on your shoulder joints.
Image 2 and 4 above can likely be adjusted as long as your core is strong. If you have the core strength but are lacking with arm and neck alignment, try working those from a standard push-up and correct your form. HOWEVER, if you find yourself belly flopping (back sagging) or roof topping (lifting your bottom up in the air), I want you to use good judgment and modify your push-ups using one of the techniques below.
How To Modify Push-Ups To Prevent Injury and Build Strength
Remember, modifying is nothing to be ashamed of. Modifications are SMART to use, especially if you want to build your strength and avoid adopting bad habits that could eventually lead to injury.
Here are progressive ways you can build your way up to being able to perform a full push-up from your toes.