Push-Ups, Step By Step
How much each version loads, and a 4-week plan to your first rep
Load by variation
- Hands elevated on a box: about 41% of your bodyweight
- On your knees: about 49% of your bodyweight
- Standard push-up: about 64% of your bodyweight
- Feet elevated on a box: about 74% of your bodyweight
Your first push-up in 4 weeks
- Week 1: wall push-ups, 3 sets of 10-15 reps, hands on a wall, feet back
- Week 2: hands on a secure table-high surface (about 41% bodyweight), 3 sets of 8-12
- Week 3: knee push-ups (about 49% bodyweight), 3 sets of 8-10, full range
- Week 4: hands on a secure low step (about 55% bodyweight), 3 sets of 6-10
- Ready for more? A standard push-up loads about 64% of bodyweight, try 1-3 reps
- Stuck on a level? Repeat that week rather than forcing the next one
How to progress
- Start at the level where you can do 8-12 clean reps
- Master control before adding difficulty
- Move up only when your form stays clean for every rep
- Elevate your feet gradually: a step, then a bench, then higher
Keep form clean at every level
- Straight line from head to heels
- Elbows angled back toward your hips, not flared straight out
- Full range: chest gets close to the surface each rep
- Squeeze your glutes and brace your core the whole set
Good to know
- 5 clean reps at a harder variation beat 20 sloppy reps at an easy one.
Sources
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