Struggling to do a single push-up? This proven progression, trusted by fitness professionals, helps you build the strength needed for full push-ups safely and effectively.
Begin with Wall Push-Ups
Stand facing a wall, extend your arms forward, and place your hands on the wall at shoulder height. Step back slightly to create a diagonal angle. Bend your elbows to lower your chest until your nose nearly touches the wall, keeping your core engaged and elbows tucked close to your body to target your triceps. Then, straighten your arms to return to start. Perform 3 sets of 10 reps, 3-4 times per week.
Mastered Wall Push-Ups?
Once these feel easier, progress to knee push-ups on a mat. Place your knees down, hands shoulder-width apart, and perform the movement as before. With consistent practice, you'll soon achieve full push-ups on your toes.
