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Push-ups are one of the most important exercises you can do, but they’re difficult for many people. This is why we are discussing how to get better at push-ups in this article.
So, how many push-ups can you do? Is your answer zero? That’s okay! You have to know your starting point so you can brag about how many you can do a month from now.
You can do more push-ups than you think, and I’m here to help you. You can get stronger. It just takes practice and a plan.
I know some of you think the idea of being able to do 50 push-ups seems as likely as spotting a UFO, but it’s not as hard as you think.
If you are new to push-ups, I will give you a quick progression to build up your strength. If you are already proficient in your push-up regimen check out my push-up variations to amp up your game.
How To Do More Push-Ups
The key to being able to do more push-ups is starting slow and continuing to practice. I’ll say it again, the key to getting better at push-ups is practice!
Our 28-Day Push-Up Challenge for Beginners is a great place to start. Each day you will slowly increase your reps and following the calendar will keep you accountable for practicing your push-ups.
Practice Push-Up Modifications
If you’re not ready to start with a standard push-up (that’s okay!), you can start with these push-up modifications. All of these modifications will allow you to begin where you are at and once you master one, then try the next one.
1. Wall Push Ups
- Set your hands on a wall at a width that’s wider than shoulder-width apart.
- Walk backward with your feet away from the wall until your arms are fully extended and you are leaning into the wall.
- Keeping the rest of your body in a straight line, steadily lower yourself towards the wall until your nose almost touches the wall, and push back up to the starting position.
Add a few repetitions each day for a week or two. Once you are up to 50 in a row with good form, move to the elevated push-up.
2. Incline Push Ups
- Place your hands onto a sturdy table, chair or bench. If you start out with something as tall as a kitchen table, keep decreasing the incline every few days moving down to a chair or a step.
- Following the regular push-up form (full body plank on an inclined surface) do as many in a row as you can with good form.
Practice for a week or two adding a few reps each time. Once you can do 30-50 of these, progress to the modified push-up.
3. Modified Push-Up
- Begin with hands on the floor, wrists below your shoulders, glutes and abs engaged, knees on floor.
- Do a full range of motion with your chest coming down to the floor and then push back up.
Again, add a few every day and once you are up to doing at least 30-50 in a day, you are ready to attempt the full push-up on your toes!
Ready for the real deal? Make sure to practice proper push-up form.
How To Do A Push-Up
When it comes to push-ups, your form is crucial. Each push-up needs to be a full range of motion.
- Set your hands slightly wider than shoulder-width apart, hands facing forward.
- Set your feet directly behind you at a comfortable position (together or slightly separated). The further apart your feet are, the more stable you will be until you are able to build your balance up enough to put your feet together.
- Straighten your body from the top of your head down through your heels. Your butt should stay in line with your legs and back, never up in the air. Your abs engaged and your shoulders over your wrists. (Basically a full-body plank position.) Keep your neck neutral, don’t drop your head or crank it back.
- Lower your body with your glutes and abs contracted until your chest touches or comes close to the ground. Let your elbows naturally bend slightly back and keep from scrunching your shoulders into your neck. Push yourself back into the starting position. Try to keep your core body steady. Don’t sag through the low back or push your butt way up in the air.
Congratulations, that is a proper push-up!
Do as many as you can until you start to feel your form slip. Only count good form and STOP when your form begins to cave.
Write down how many you did and aim for 1 or 2 more the next time. Keep track of your improvement from day to day and week to week.
Work your way up to 50 in a day. Why? Because it makes you strong and it’s a fun goal to set. You can do 5 sets of 10 with a few seconds of rest in between each set, but good form is a MUST!
READ THIS NEXT: Push-Up Variations You’re Going To Want To Try
Love your site, and LOVE your instruction! Can you tell us how to go about strengthening wrists so that any form of pushup is possible? I’ve been trying to do them with neutral rather than flexed wrists (hands gripping dumbbells on the floor) and still managed to tweak one side, leaving me a in wrist brace for the last week or so. I think my core and shoulders are strong enough to at least do a few pushups in good form, but my left wrist is holding me back! TIA!
After reading this post, I dropped and did 10 push-ups. I’ll shoot for 50. Why not? Thanks for good instructions and motivation.
not so easy when you are extremely over weight and its not for lack of trying…. ive been trying to do push ups for over a year….. i have mastered wall push ups and can even do a few on my knees but cant get to a full body push up without collapsing. Ive finally been able to hold myself up in a full plank for 8 counts.
How about designing a book/dvd/weight program for very out of shape, over weight people. Some of us do want to change but dont have a starting point (other than biggest loser which isnt realistic because most of us have a life, job, child and cant be at the gym for 4-5 hrs a day).
Funny you should mention creating a book to help people have a starting point to lose weight! I am in the process of finalizing my new eBook right now precisely for women just starting out on their weight loss journey–or those who are ready to give up diets and make a lasting lifestyle change! The book is called Fitness 411! Start looking for it in a week or so! Thanks for writing to me. And way to go on starting with planks and modified push ups! You can do this!
Thank you, Chris, for these instructions on basic exercises that so many people do incorrectly. I love that you are all about form! What’s the point if we’re not doing it correctly – just a waste of our time. I used your instructional email about planks in our exercise class at church when I saw a few ladies doing it wrong. I knew they would listen to an expert such as yourself since we use a couple of your workouts online and they know and respect you through that. I plan to “educate” them on push-ups now. Thanks again!
Hey Bridget, I would suggest what you are doing – holding onto weights… .but if that is even difficult – maybe you should start with wrist rolls – hold 3 lb weights and lift and lower from your wrists… work up to holding an elevated plank and then a plank on the floor… don’t do the push up – just hold the plank – for like 30 seconds at a time several times a day…. as your wrists strengthen, add in a push up or two … if you r left wrist is really weak, wear a wrist guard from the drug store for a while to protect till it’s stronger!!
I love this article and your encouraging words! I also feel that push ups are an AWESOME exercise for everyone and appreciate the modifications you explained. I’m just wondering, because I didn’t see that you addressed how often one should be doing this to see improvement. With resistance training, we wait a day or more between workouts for the same muscle group, so are you recommending the same with a goal of doing the push ups two or three times a week? Thanks so much for all you do, you are an inspiration!
Diane – you are right about resistance training … but with pushups you can do a few everyday and keep building up ….if you get super sore … than do take off a day or two ….otherwise … feel free to try a few daily and keep progressing!!
Chris, do I need to do warm-ups before push-ups?
I’m completely new to fitness and I’d love some pointers.
You don’t need to warm up! Start with a modified push up if that helps you! You can do it!
Thanks for the wrist roll exercise suggestion! I’ll add that in and see how it goes! I can do planks, T rotations, and such so far, and I do wear an OTC rigid wrist brace when I work out. It all helps! DH is up to 5 full pushups so far (from zero), and I’m not liking lagging behind! I want to catch up.
Hi Chris! I’m going to add push-ups into my daily routine right now. You encouraged me to keep running/walking regardless of exact intervals a few weeks back and I wanted to proudly say I ran 3.6kms today without stopping 🙂 I walked .6kms before as a warm up and .6 after as a cool down. My total average pace including the walking was 8.3 minutes/km. I know I’m slow but even at a shuffle this is way more than I could do when I started out 5 months ago. If I just keep going at it I’m hoping my speed will improve. I still haven’t lost a pound and my clothes don’t really fit any better but I feel great! I can find my rhythm running and while I am breathing harder than at rest and my heart rate is elevated, I feel like I can just keep going. I recover within a minute or two of walking. And no more gasping! It’s amazing! I just had to share for anyone else starting out. It took me months but I’m seeing health improvements. I’m sure the weight loss will come. What’s more important given my family history is that I can feel cardiovascular improvements 🙂 yay!
Love your blog and your sensible and steady encouragement and advice. Thank you!
That’s terrific progress and dedication Christina! Thank you for sharing your experience so it can inspire others! You are smart to combine cardio with strength training (like push-ups!) so you can build and retain muscle. Your muscles help your metabolism and you burn more calories at rest! Keep going! I am sure you will continue to see improvements as you stay dedicated to your exercise regimen. Way to go!!!
Christina – That’s amazing! So happy to hear of your health improvements and cardiovascular fitness! You are doing all the right things! Way to Go!!!