How to Do a Push-Up (and Progress to Your First One)
Updated
Short answer
For a push-up, place your hands slightly wider than your shoulders, make a straight line from head to heels, then lower your chest to just above the floor with your elbows at about 45 degrees to your body and press back up. If you cannot do one yet, start with hands on a bench or wall and lower the height over time.
Step by step
- Hands slightly wider than shoulder-width, fingers forward.
- Step your feet back. Squeeze your glutes and brace so your body is straight.
- Lower your chest towards the floor, elbows angled back about 45 degrees.
- Pause just above the floor, then press up to straight arms.
Progression ladder
| Level | Version | Move on when |
|---|---|---|
| 1 | Wall push-up | 3 × 15 |
| 2 | Incline push-up (bench or bench-height table) | 3 × 12 |
| 3 | Low incline (step or low box) | 3 × 12 |
| 4 | Full push-up | 3 × 15 |
| 5 | Feet-elevated or tempo push-up | — |
Push-ups can build muscle and strength as well as a bench press when sets are taken close to failure: a study found low-load bench press and push-ups gave similar gains in muscle size and strength.
Frequently asked questions
Are knee push-ups OK?
Yes, but incline push-ups usually transfer better to full push-ups because you keep the same straight-body position.
How many push-ups a day?
Train them two to three times a week with a few hard sets rather than a large daily number. Rest lets you progress.