Tips for Your First Push-Up Progressions and Beyond

Push-ups are a deceptively difficult, yet empowering exercise. They strengthen the chest, shoulders, triceps, and abdominals. Nailing the form details can make the difference in you getting your first push-up sooner rather than later.

Creating stability from head to toe throughout your push-up is not only crucial for efficiently pressing your body away from the floor from head to toe. It also makes this task feel much easier than performing with improper form.

The best exercises to get your first push-up are the wall push-up, incline push-up variations, eccentric push-up, and concentric push-up. Once you’re able to complete 3 sets of around 8-10 reps of an exercise, feel free to move on to the next progression. You’re getting stronger! Consider adding a pre workout before you exercise.

Progressing from zero push-ups to your first push-up will look like this:

1) Wall Push-Up

Video Link: Wall push-up

Place your hands on a wall about chest high.
Body is in a straight line and the chin tucked (neutral position).
Your hands are shoulder-width apart, fingers spread, thumbs will be at your nipples at the bottom position.
Your shoulders are over your elbows. Elbows over your wrists. → Stack your joints.
Take a deep breath in, brace your core, tuck your ribs towards your hips, and squeeze your glutes.
Lower yourself with control. Keep elbows pointing back and forearms vertical. Think about your body looking more like an arrow than the letter “T” in the bottom position.
As you return to the top position, exhale.

2) Waist-Level Incline Push-Up

Video Link: Waist-level Incline Push-Up

The closer we move towards both hands and feet on the floor, the more challenging the exercise and the closer we get to our first full push-up.

Place your hands on a surface (bench, couch, sturdy chair, etc) around the same level as your waist.
Body is in a straight line and the chin tucked (neutral position).
Your hands are shoulder-width apart, fingers spread, thumbs will be at your nipples at the bottom position.
Your shoulders are over your elbows. Elbows over your wrists. → Stack your joints.
Find your preferred foot width. Your feet can be either together, shoulder-width apart, or somewhere in between.
Take a deep breath in, brace your core, tuck your ribs towards your hips, and squeeze your glutes.
Lower yourself with control. Keep elbows pointing back and forearms vertical. Think about your body looking more like an arrow than the letter “T” in the bottom position.
As you return to the top position, exhale.

3) Knee-level Incline Push-Up

Video Link: Knee-level Incline Push-Up

We’re moving even closer to the floor.

Place your hands on a surface (bench, couch, sturdy chair, etc) around the same level as your knees.
Body is in a straight line and the chin tucked (neutral position).
Your hands are shoulder-width apart, fingers spread, thumbs will be at your nipples at the bottom position.
Your shoulders are over your elbows. Elbows over your wrists. → Stack your joints.
Find your preferred foot width. Your feet can be either together, shoulder width apart, or somewhere in between.
Take a deep breath in, brace your core, tuck your ribs towards your hips, and squeeze your glutes.
Lower yourself with control. Keep elbows pointing back and forearms vertical. Think about your body looking more like an arrow than the letter “T” in the bottom position.
As you return to the top position, exhale.

4) Eccentric Only Push-Up

Video Link: Eccentric Only Push-Up

We’re now on the floor focusing on just the lowering portion of the push-up and making massive strength gains getting us even closer to that first push-up.

Get into a tall plank position. Body is in a straight line and the chin is tucked (neutral position).
Your hands are shoulder-width apart, fingers spread, thumbs will be at your nipples at the bottom position.
Your shoulders are over your elbows. Elbows over your wrists. → Stack your joints.
Take a deep breath in, brace your core, tuck your ribs towards your hips, and squeeze your glutes.
Take about 4 full seconds to lower yourself with control to the floor.
Keep elbows pointing back and forearms vertical. Think about your body looking more like an arrow than the letter “T” in the bottom position.
Once you’ve fully lowered yourself to the ground. Come up on your knees to return to the starting position and exhale.

5) Concentric Only Push-Up

Video Link: Concentric Only Push-Up

Here we’ll focus on just the upward portion of the push-up and building up our power from the floor.

Get into the bottom position of a push-up with your forehead, torso and lower body are in full contact with the floor
Take a deep breath in, brace your core, tuck your ribs towards your hips, and squeeze your glutes.
Gaze directly down to a spot on the floor/surface. Your eyes should remain fixed on this spot throughout the repetitions.
Keep elbows pointing back and forearms vertical. Think about your body looking more like an arrow than the letter “T” in the bottom position.
Once you’ve fully lowered yourself to the ground. Come up on your knees to return to the starting position and exhale

6) Full Push-Up

Video Link: Full Push-Up

You made it! And by now you’ve got the form nailed down, but reminders never hurt.

Get into a tall plank position. Body in a straight line and chin tucked (neutral position).
Your hands are shoulder-width apart, fingers spread, thumbs will be at your nipples at the bottom position.
Your shoulders are over your elbows. Elbows over your wrists. → Stack your joints.
Your hands are shoulder-width apart, fingers spread, thumbs will be at your nipples at the bottom position.
Find a spot on the floor and stare at this spot throughout the exercise.
Take a deep breath in, brace your core, tuck your ribs towards your hips, and squeeze your glutes.
Lower yourself with control. Keep elbows pointing back and forearms vertical. Think about your body looking more like an arrow
Focus on your body looking more like an arrow than the letter “T” in the bottom position.
As you return to the top position, exhale.

Now you’re crushing sets of push-ups. So, what’s next?

Advanced Push-Up Progressions

For your next challenge pick one (or more!) of these 5 progressions:

3. Band-Resisted Push-Up

Wrap the band around your back while holding the ends around your thumbs.
Get into a tall plank position. Body in a straight line and chin tucked (neutral position).
Your hands are shoulder-width apart, fingers spread, thumbs will be at your nipples at the bottom position.
Your shoulders are over your elbows. Elbows over your wrists. → Stack your joints.
Your hands are shoulder-width apart, fingers spread, thumbs will be at your nipples at the bottom position.
Find a spot on the floor and stare at this spot throughout the exercise.
Take a deep breath in, brace your core, tuck your ribs towards your hips, and squeeze your glutes.
Lower yourself with control. Keep elbows pointing back and forearms vertical. Think about your body looking more like an arrow
Focus on your body looking more like an arrow than the letter “T” in the bottom position.
As you return to the top position, exhale.

2. Deficit Push-Up

Create a deficit by placing either two dumbbells on the floor, a couple of bumper plates, yoga blocks, or push-up handles. Whatever implement you choose should be slightly wider than shoulder-width apart.
Get into a tall plank position. Body in a straight line and chin tucked (neutral position).
Your hands are shoulder-width apart, fingers spread, thumbs will be at your nipples at the bottom position.
Your shoulders are over your elbows. Elbows over your wrists. → Stack your joints.
Your hands are shoulder-width apart, fingers spread, thumbs will be at your nipples at the bottom position.
Find a spot on the floor and stare at this spot throughout the exercise.
Take a deep breath in, brace your core, tuck your ribs towards your hips, and squeeze your glutes.
Lower yourself with control. Keep elbows pointing back and forearms vertical. Think about your body looking more like an arrow
Focus on your body looking more like an arrow than the letter “T” in the bottom position.
As you return to the top position, exhale.

3. Feet-Elevated Push-Up

Elevate your feet using a bench, box, or sturdy chair.
Get into a tall plank position. Body in a straight line and chin tucked (neutral position).
Your hands are shoulder-width apart, fingers spread, thumbs will be at your nipples at the bottom position.
Your shoulders are over your elbows. Elbows over your wrists. → Stack your joints.
Your hands are shoulder-width apart, fingers spread, thumbs will be at your nipples at the bottom position.
Find a spot on the floor and stare at this spot throughout the exercise.
Take a deep breath in, brace your core, tuck your ribs towards your hips, and squeeze your glutes.
Lower yourself with control. Keep elbows pointing back and forearms vertical. Think about your body looking more like an arrow
Focus on your body looking more like an arrow than the letter “T” in the bottom position.
As you return to the top position, exhale.

4. Weighted Push-Up

Place a weighted plate on your back or have someone do this for you.
Get into a tall plank position. Body in a straight line and chin tucked (neutral position).
Your hands are shoulder-width apart, fingers spread, thumbs will be at your nipples at the bottom position.
Your shoulders are over your elbows. Elbows over your wrists. → Stack your joints.
Your hands are shoulder-width apart, fingers spread, thumbs will be at your nipples at the bottom position.
Find a spot on the floor and stare at this spot throughout the exercise.
Take a deep breath in, brace your core, tuck your ribs towards your hips, and squeeze your glutes.
Lower yourself with control. Keep elbows pointing back and forearms vertical. Think about your body looking more like an arrow
Focus on your body looking more like an arrow than the letter “T” in the bottom position.
As you return to the top position, exhale.

5. Paused Push-Up

Get into a tall plank position. Body in a straight line and chin tucked (neutral position).
Your hands are shoulder-width apart, fingers spread, thumbs will be at your nipples at the bottom position.
Your shoulders are over your elbows. Elbows over your wrists. → Stack your joints.
Your hands are shoulder-width apart, fingers spread, thumbs will be at your nipples at the bottom position.
Find a spot on the floor and stare at this spot throughout the exercise.
Take a deep breath in, brace your core, tuck your ribs towards your hips, and squeeze your glutes.
Your pause can be any time throughout the movement. Ideally, your pause should be at a point that is typically a challenge for you, a “sticky” spot.
Lower yourself with control. Keep elbows pointing back and forearms vertical. Think about your body looking more like an arrow
Focus on your body looking more like an arrow than the letter “T” in the bottom position.
As you return to the top position, exhale.

About The Author:

Megan Sparacio is a certified personal trainer who writes on health and fitness. She has over five years experience writing well-researched pieces aimed at helping folks reach their fitness and lifestyle goals.

Megan is passionate about staying up-to-date with and communicating methods to help others make lasting changes in their physical fitness and behavior and mindset. In her spare time, she enjoys spending time with her family, running and lifting, and painting.

She currently lives in Tennessee and also works as an NASM Certified Personal Trainer.

Author

Megan Sparacio