How to Do Your First Push-Up: A Simple 4-Step Progression for Beginners
Struggling to complete even one full push-up? You’re not alone—most beginners face the same challenge. This proven progression builds your strength step by step, starting from negatives and advancing only when you’re ready. Follow it consistently, and you’ll nail your first full push-up in weeks.
Why Push-Ups Are Tough (And How to Fix It)
Push-ups demand full-body strength: chest, shoulders, triceps, core, and even your breathing control. Without a solid foundation, your form breaks, and progress stalls. That’s why you skip straight reps and start with controlled negatives—they teach your muscles to handle the eccentric (lowering) phase first, where most failure happens. Train this 2-3 times per week, resting 48 hours between sessions. Track your reps in a notebook or app to stay motivated.
Step 1: Negative Kneeling Push-Ups (Build the Foundation)
You begin here because negatives isolate the hardest part—lowering under control. Aim for 8-10 reps before progressing.
- Kneel on the floor with hands slightly wider than shoulder-width, about a fist’s distance from your knees.
- Walk your hands forward until your body forms a straight line from head to knees. Squeeze your glutes and brace your core—no sagging hips.
- Take a deep breath, then lower your chest to the floor over 3-5 seconds. Keep elbows at a 45-degree angle to your body (not flared or tucked).
- Pause briefly with chest down, then use your knees to push back to start. Reset and repeat.
Do 3 sets of as many controlled reps as possible. If you can’t hit 8-10 without form breaking, stay here.
Step 2: Full Kneeling Push-Ups (Add the Push)
Once you crush 8-10 negative kneeling reps with perfect form, upgrade to full range. This adds the explosive push-up phase.
- Start in the same kneeling plank: straight body line, core tight, hands shoulder-width plus a bit.
- Lower your chest to the floor just like before (3-second count), elbows at 45 degrees.
- Pause for 1 second, then drive through your palms to press back up. Exhale forcefully as you rise—keep hips level, no rocking.
Target 3 sets of 8-10 reps.
Step 3: Incline Push-Ups (Bridge to Full Bodyweight)
Kneeling builds strength, but inclines reduce your load (easier than floor level) while mimicking full push-up mechanics. Progress by lowering the surface height.
- Find a stable elevated surface
- Place hands shoulder-width on the edge, step feet back into a straight line from heels to head.
- Lower chest to the surface (slow and controlled), elbows 45 degrees out, core braced.
- Press back up powerfully. Do 3 sets of 8-10 reps.
Step 4: Full Push-Ups
Hit 8-10 incline reps on the lowest surface? You’re primed. Now own the floor.
- Drop into high plank: hands slightly wider than shoulders, feet together, body rigid like a board.
- Brace core, glutes tight
- Lower until chest hovers an inch above the floor (or lightly touches), elbows at 45 degrees.
- Explode up through palms, locking out arms without shrugging shoulders.
Start with 3 sets aiming for 5-8 reps, even if shaky.
