Why This Lesson Matters

If you can’t do a full push-up yet, that’s completely normal. Every push-up pro started with regressions that built their strength step by step. Progressions make the push-up accessible to everyone.

Step-by-Step Progressions

1. Plank Hold (Foundation)

  • Hands under shoulders, core braced, straight line from head to heels.

  • Builds core & shoulder stability.

2. Incline Push-Up

  • Hands on a bench, box, or step.

  • Straight body line, chest lowering towards the surface.

  • Reduces intensity while keeping full range.

3. Knee Push-Up

  • Hands under shoulders, knees on floor.

  • Body straight from shoulders to knees.

  • Focuses strength on chest and arms.

4. Negative Push-Up

  • Start in plank, lower slowly all the way to the floor.

  • Emphasizes strength in the lowering (eccentric) phase.

5. Full Push-Up (Goal)

  • Same cues as before: hands forward, elbows 45°, hips in line.

  • Start with single perfect reps before building volume.

Mini Reflection

👉 Which progression feels doable but challenging right now? That’s your sweet spot. Commit to practicing it 2–3 times this week.

Pro Tip

Stick with one progression until you can hit 3 sets of 8–10 clean reps, then move up to the next level. Consistency beats variety here.