Push-Up Progression: From Wall Push-Ups to Your First 20

The push-up is often taught as a test you pass or fail. It is better thought of as a ladder. Every level of difficulty can be adjusted by changing your body angle, so there is always a version that is hard enough to build strength without being impossible.

What a Good Push-Up Looks Like

• Hands slightly wider than shoulders, fingers spread.
• Body in one straight line from head to heels — squeeze your glutes and brace your stomach.
• Elbows at about 45 degrees from your body, not flared straight out.
• Chest goes all the way to the floor (or the surface), then press back to straight arms.

The Ladder

• Wall push-ups: stand an arm's length from the wall. Good for complete beginners or anyone coming back from injury.
• Incline push-ups: hands on a kitchen counter, then a table, then a sturdy chair or step. The lower the surface, the harder it gets.
• Full push-ups: on the floor with straight legs.
• Harder versions: feet elevated, slow tempo, or a pause at the bottom.

Knee push-ups are fine too, but incline push-ups keep the same full-body position you need for the floor version, so many coaches prefer them.

How to Progress

Choose the level where you can do 8 to 12 good reps. Do three sets, two or three times a week. When you can do three sets of 15 at one level, move to the next one down. You will drop back to fewer reps — that is expected.

Getting to 20 in a Row

Once you can do about 10 full push-ups, try "grease the groove" practice: several sets of about half your maximum, spread through the day, a few days a week. Add a weekly test of one maximum set. Because each set is easy, you can practise often without exhausting yourself, and the movement gets more efficient.

Pair It With Pulling

Push-ups train the chest, shoulders and triceps. Balance them with rows or pull-up progressions so your shoulders stay healthy. Our first pull-up guide is a good starting point.