How to Improve Push-ups: A Starter Guide
How to Get Good at Push-ups
One mind-blowing revelation from the global lockdowns, which forced gyms to close everywhere, was how many people stopped exercising—even at home.
Of course, the lack of motivation and access to good equipment played a significant role. However, my most noticeable observation was seeing how many acquaintances halted all their workouts because they specifically didn't have access to a gym yet couldn't do a staple bodyweight exercise—the push-up.
Now, I don't bring this up to criticise.
As your bushy-eyebrowed, anime-enjoying, 1-2-1 online fitness coach passionate about homemade burrito wraps, I aim to encourage—not judge. In my view, mastering at least one full-range motion push-up should be a foundational goal for anyone committed to maintaining a healthy lifestyle—it's concrete evidence of improved life quality and physical health—and the best part is it can be done literally anywhere, you do not need a gym.
So, within this "How to Improve Push-ups: A Starter Guide" article, we'll cover the following:
The basics of what a push-up is
Beginner tips on how to get good at push-ups
Exercises to help improve push-ups as a beginner
Push-ups challenge for beginners
And more!
So, get comfortable, and let's get started!
What is the Push-up?
Although the exact origins of the push-up remain a mystery, indicating that it's been around for at least a thousand years, this classic exercise is a great option for improving upper body strength.
Push-ups, nowadays, are a staple in fitness assessments worldwide, from physical education classes in schools to military training programs, where they serve as benchmarks of physical fitness.
Here's why push-ups are fantastic:
They strengthen your chest, shoulders, triceps and core muscles–working these key muscles.
The core work helps you in sports and other activities.
No push-up equipment is required—simply a clear space on the floor.
It can be done anytime, anywhere.
Another remarkable aspect of push-ups is their versatility. Whether you're a beginner looking into push-ups on knees or advancing to feet-elevated push-ups, there's a variation for every level.
For those just starting, push-ups for beginners can include modifications like kneeling push-ups or standing push-ups against the wall to help ease into the exercise.
With this established, let's discuss the correct push-up form.
How to Improve Push-ups by Doing the Correct Form
If you're wondering how to get good at push-ups, one vital aspect to consider is good form.
Regarding the correct push-up form—we'll discuss the standard push-up, and there are a few points you'll want to keep in mind.
Lay face down on the floor.
Place your hands slightly wider than shoulder-width apart on the ground with your elbows at about a 45-degree angle. Do not push with your elbows at a 90-degree angle as this can eventually lead to injury.
As you press up the floor, keep your head, back, hips and legs aligned in a straight plank-like position, ensuring your entire body moves as one solid unit.
For the bottom half of the rep, lower your upper body until your upper arm is at least below parallel to the floor.
Repeat up and down with a nice, slow and controlled pace.
Image from @Pheasyque on Instagram
For beginners or those experiencing discomfort, consider variations such as push-ups on knees or standing push-ups against the wall to ease into the exercise. Below, you can view a video demonstrating the proper push-up form as a visual guide.
I also emphasised these cues with my 1-2-1 online fitness member, Melissa. Melissa is an East Londoner who loves travelling and is a fellow dog lover. She went from struggling to do a single push-up with good form to breezing through a set of eight.
Through consistent practice and focusing on regressions like eccentric push-ups, she can now effortlessly complete a set of eight.
Check out the transformation in her push-up ability in the videos below.
Next, we'll explore exercises to help improve push-ups, such as variations and modified push-ups for beginners, to help you gradually build your strength and improve your technique.
Push-up Variations for Beginners
Simply put, the following variations, sometimes known as a “regression”, are "easier" versions of the push-up you can practice to gradually build up towards the desired exercise. So, here are a few variations that we'll discuss to help you get your first few push-ups.
These are presented in no particular order:
I'll finish with two example workouts showing how you can sprinkle in a few of these variations.
Let's go through a few exercises to help improve push-ups, starting with the wall push-up.
The Wall Push-up
I've sometimes heard the question, "Do wall push-ups work?" The answer is that they can absolutely work, depending on where you start from.
The wall push-up is an excellent starting point if you're new to push-ups and find a full body push-up too challenging or cannot yet manage other variations.
For this variation, all you need is a sturdy wall. Begin by standing approximately two-foot positions away from the wall; this distance provides a manageable difficulty for most beginners. Once you become more comfortable, you can challenge yourself by moving your feet further from the wall, increasing the difficulty.
A good strategy for implementing this variation is to aim for ten repetitions, progressing further away from the wall as you build strength. I'd suggest completing three sets at each distance. After mastering this, you can progress to other variations, such as push-ups on knees or eccentric push-ups, which are also effective in building your push-up capability.
By gradually increasing the challenge, you'll improve your ability to perform more strenuous versions of the push-up and gain strength progressively.
Eccentric Push-ups
If you're wondering how to get good at push-ups, eccentric push-ups are a great potential variation.
Eccentric push-ups, also known as negative push-ups, focus solely on the first half of the push-up—the lowering phase. This part of the push-up is often easier to master and can be an effective variation for beginners looking to strengthen their push-up technique.
A great way to implement eccentric push-ups is to extend the lowering phase as long as possible. For instance, you might aim to lower yourself to the ground in about three seconds. Over time, increase this duration; perhaps the following week, aim for more than three seconds. Performing three sets of this exercise for four to six reps can help build muscle control and strength.
Once you can control the descent for at least five or six seconds, you can progress to more challenging variations, such as an incline push-up, or even attempt a full-range-of-motion classic push-up. This progression method ensures a gradual increase in difficulty, allowing your muscles to adapt and strengthen at a sustainable pace.
Banded Push-ups
The banded push-up is a unique variation incorporating a single piece of push-up equipment: a resistance band. Placing a resistance band just above your elbows adds an element of assistance to the exercise.
This setup is beneficial when you're at the bottom of a push-up, where you must exert maximum effort to push back up to the starting position. The band provides a slight "snap" effect, aiding the upward movement and making the exercise slightly easier.
A practical approach to integrating mini-banded push-ups into your routine is to perform about three sets of six to eight repetitions each. Once you can comfortably complete these sets, you'll likely have built enough strength to attempt at least one full body push-up.
This variation helps improve your push-up ability. It is one of my favourite variations, and it works as an effective stepping stone toward mastering the classic push-up.
Push-up on the Knees
The push-up on the knees, often referred to as "female push-ups"—a term that, in my opinion, is straight-up silly—is a common variation performed on the floor. Unlike the traditional push-up, where you extend your legs and balance on your toes, this variation requires you to rest on your knees.
Although push-ups on knees are widely used, especially by beginners, they do not engage the core as extensively as full push-ups. This reduced core engagement can make the transition to regular push-ups more challenging since a significant component of the exercise's difficulty is lessened.
Despite these drawbacks, this isn't to say that push-ups on knees are useless. They can still be an effective introductory exercise if you're new to push-ups, helping to build upper body strength before progressing to more challenging variations.
A practical way to include push-ups on knees into your workout regimen could be to use them as a beginner step. For instance, you might move on to mini-banded or eccentric push-ups after gaining some proficiency with push-ups on the knees. This step-by-step journey can better prepare you for the demands of a full-range push-up.
If you include kneeling push-ups in your routine, consider performing three sets of ten repetitions each. This volume allows sufficient practice and strength building to progress to more challenging push-up variations.
Incline Push-up on the Knees
The incline push-up on the knees involves using a stable piece of push-up equipment like a box or bench, ideally about mid thigh-high. You can then adjust the height to modify the difficulty: raising it to make the exercise easier or lowering it for more of a challenge. This variation involves pushing up with your upper body off the selected object.
My views on incline push-ups on the knees mirror those for regular push-ups on the knees: They significantly reduce the core engagement needed for a full body push-up. However, again, this doesn't mean they're ineffective. They can still serve a purpose and be beneficial during certain stages of strength training.
Given their nature, incline push-ups on the knees are best used as a preliminary step before progressing to more advanced regressions such as the incline push-up, banded push-up, or eccentric push-up. These versions help bridge the gap to full-range push-ups by gradually increasing the difficulty and involving more core work.
If you incorporate incline push-ups on the knees into your workout, aim for three sets of ten repetitions. This setup helps build foundational strength and familiarity with the movement, setting the stage for more challenging exercises as you advance in your push-up training.
Incline Push-up
Out of all the exercises to help improve push-ups, the incline push-up is a variation I highly recommend among the different push-up regressions.
For this exercise, you'll need a stable bench or box, just like the incline push-up on the knees, but this time, you'll perform the exercise with your legs extended. This setup maintains a body position more similar to a standard push-up, resulting in a smoother transition to the full body push-up—the critical difference being that your upper body is elevated.
The incline push-up's significant advantage is its ability to adjust the height of the surface you're pushing against. This adjustability allows you to modify the exercise's difficulty: raise the height to make it easier or lower it to increase the challenge.
To effectively implement the incline push-up, consider performing three sets of six to ten repetitions. Begin with the surface set around the height of your thigh and gradually lower it as your strength and confidence improve. As you decrease the height, you'll progressively challenge your muscles and core, better preparing you for a full body push-up.
This approach helps build strength gradually and ensures that you maintain proper form and alignment as you advance towards performing a standard push-up.
Integrating Push-Ups into Your Routine
To incorporate some push-up variations into your training effectively, here are two workout session examples that can inspire you or even directly follow. These sessions aim to help you progress towards your first full body push-up, perfect if you're wondering how to get good at push-ups. They are designed assuming you're injury-free and able enough to exercise without limitations.
Each exercise in these sessions is hyperlinked to videos for a visual example.
Full Body Workout:
Dumbbell Rows - 3 sets of 6 to 8 reps
Eccentric Push-ups - 3 sets of 4 to 6 reps, focusing on the lowering phase to build strength in the arms and chest. Aim to make the lowering phase last about five seconds.
Dumbbell Romanian Deadlift - 3 sets of 6 to 8 reps
Incline Push-ups on the Knees - 3 sets of 4 to 6 reps, a gentler variant that helps transition to more demanding push-ups
Dumbbell Static Lunges - 3 sets of 4 to 6 reps
Reaching Planks - 2 sets of 8 taps on each side, enhancing core stability.
Upper Body Workout:
Mini-Banded Push-ups - 3 sets of 4 to 6 reps, where the resistance aids the lifting phase.
Barbell Row - 3 sets of 6 to 8 reps
Dumbbell Shoulder Press - 3 sets of 6 to 8 reps
Incline Push-ups - 3 sets of 4 to 6 reps, helping build strength and confidence for full push-ups.
Lat Pulldowns - 3 sets of 6 to 8 reps
Dumbbell Lateral Shoulder Side Raises - 3 sets of 10 to 12 reps
Note: It's crucial in any workout plan to apply progressive overload. This principle involves gradually increasing the intensity of your workouts over time to continue making gains. You can do all the exercises to help improve push-ups, but if you don't gradually progressively overload it over time, you'll struggle to progress.
If you're unfamiliar with progressive overload, click here to watch an in-depth video on this vital training concept and how to implement it effectively in your routines.
Tracking Your Push-Up Progress
Logging your workouts is essential for tracking your progression, especially when working on specific goals like how to improve push-ups or starting a push-ups challenge for beginners. Without tracking progress, you're essentially guessing your way through your workouts, which can lead to missed opportunities for improvement.
Keeping a log helps you identify which push-up variations, such as push-ups on knees or standing push-ups against the wall, are most effective for you and where you might be facing challenges.
There are several effective methods I recommend for keeping track of your strength training progress, which have worked well for both myself and my 1-2-1 online fitness members:
Digital Logging: Use your smartphone or other handheld devices for a quick and convenient way to record your workouts. However, this method also tends to be the most distracting.
Spreadsheets: If you prefer a more organised and detailed approach, spreadsheets can be great.
Pen and Paper: The classic method of writing things down always stays in style and is a reliable way to keep a physical record of your progress.
Here's how you might log your workouts, incorporating variations like the mini-banded push-ups and tracking your progress on exercises to help improve push-ups:
Mini-Banded Push-up
Medium Strength Band x 8 reps
Medium Strength Band x 6 reps
Medium Strength Band x 5 reps
Barbell Overhead Press
20kg x 10 reps
20kg x 10 reps
20kg x 8 reps
Here, the first number is the weight lifted, or the band used, followed by the number of reps listed for each set.
Remember, logging your workouts isn't a do-or-die requirement but a tool that can catapult your progress. It only takes a few seconds between sets, and when you're resting, sometimes up to four minutes, that's plenty of time to do it.
I log my workouts about 95% of the time. I might skip them for a vacation workout or a session at a new gym, but for the most part, they're part of my routine.
Nutrition for Push-ups
Even though this article, "How to Improve Push-ups: A Starter Guide," focuses on getting your first push-up or helping you improve that first repetition, it's also essential to briefly acknowledge another significant factor that will massively impact your progression—your nutrition.
I'll keep it straightforward: the two most crucial aspects of nutrition that you must focus on to ensure your strength training progression, especially when working on how to improve push-ups, are consuming adequate calories and protein.
Calories
When it comes to calories, think of them as the fuel you're putting into your body. While it's not just to say, "Food is just fuel," it indeed provides the energy necessary for you to do exercises to help improve push-ups.
Imagine this analogy: if you had a car and only filled it up slightly each time you needed petrol, you wouldn't get far before refuelling again.
Similarly, if you consistently spend most of your days in significant calorie deficits, your body will struggle to progress. This is especially true if you're trying to improve on push-ups or engage in any push-ups challenge for beginners.
Of course, a calorie deficit is necessary for fat loss—and if that's also your goal, then by all means, continue prioritising the deficit. However, consider this a friendly heads-up that eating around maintenance or even in a slight caloric surplus can significantly improve your workout progression.
If you need help determining how many calories you should aim for, consider using my free calorie calculator to figure out your goal by clicking here.
My 1-2-1 online fitness member, Anca, is an excellent example of someone who saw remarkable improvements in their workout progression after increasing their calorie intake.
Anca loves walking while listening to her favorite audiobooks and has a full-time job that splits her time between working from home and the office. She has struggled with her weight for most of her adult life. She was frequently caught in a cycle of yo-yo dieting, alternating between extreme caloric restrictions and overeating.
After deciding to work with me, Anca lost over 10kg of body fat. We then shifted focus to a muscle and strength-building phase, where she saw significant progress with her push-up performance. Coupled with practising eccentric push-ups and ensuring she consumed enough calories, Anca's ability to perform push-ups improved dramatically.
She now executes push-ups much more easily than when she first started, moving beyond push-ups on knees to more advanced forms.
Protein
A common misconception is that protein only matters if you work out or want to gain muscle. However, that's not true.
Protein is essential for everyone, every day, whether bench-pressing or pressing 'snooze' on your old-school alarm clock. It's the macronutrient that keeps you full, and your body uses it to build and repair muscle. This can be particularly beneficial if you're working on improving your push-up performance or doing exercises to help improve push-ups.
If you're unsure how much protein to aim for, then follow one of the two following formulas and opt for whichever one is least overwhelming:
Multiply your body weight in lbs by 0.7-1g. For example, if your goal body weight is 180lbs, then your protein goal would be a minimum of 126g daily.
Aim for a gram of protein per centimetre of height. For example, if you're 165cm, aim for a minimum of 165g of protein daily.
If you need help boosting your protein intake, I've created a comprehensive protein cheat sheet for free. It ranks the most efficient protein sources from most to least, prioritising whole foods. This cheat sheet breaks them down into different groups, such as seafood, meat, dairy, beans, and common substitutes.
This guidance ensures that whether you're wondering how to get good at push-ups or want to simply maintain a healthy lifestyle, you're well informed about the critical role protein plays in your diet.
How to Improve Push-ups: Final Thoughts
I hope you found this "How to Improve Push-ups: A Starter Guide" article useful. There are two things I'd like to leave you with:
First, a push-ups challenge for beginners.
Suppose you cannot currently do one full body push-up. In that case, I encourage you to pick one of the six variations mentioned earlier in this article. Aim to perform at least ten clean reps for three sets within the next three months.
This targeted practice will help build the strength and confidence to progress your push-up abilities.
Second, if you want to explore more free content on nutrition, training, mindset, motivation, and more, check out my podcast.
As of this writing, I'm slightly over 150 podcast episodes deep, providing an abundance of information, tips and tricks that can further catapult your fitness journey.
Click here for my podcast on Spotify.
Click here for my podcast on Apple Podcasts.
Click here for my podcast on Simplecast.
Speak soon,
Coach Leo
P.S. If you know someone who could benefit from reading this "How to Improve Push-ups: A Starter Guide" article, be sure to share it with them—whether it's via Instagram, X, WhatsApp, or iMessage. Sharing knowledge is a great way to help others on their path to fitness and wellness.