Push-Up Progression: Wall to Floor in 4 Levels
Can't do a push-up yet? Start at the wall and work up, one level at a time.
How to do it
- Start at the level where you can do 3 sets of 8 with good form.
- Move up a level when 3 sets of 12 feel easy.
- Do push-ups 2 or 3 times a week, with a day off in between.
The levels
Level 1: Wall Push-Up
Sets and reps: 3 × 8 to 12
Cue: Hands on the wall at chest height. Body in one line.
Level 2: Knee Push-Up
Sets and reps: 3 × 8 to 12
Cue: Knees down, hips in line with your shoulders.
Level 3: Full Push-Up
Sets and reps: 3 × 8 to 12
Cue: Toes down. Lower your chest to a fist off the floor.
Level 4: Decline Push-Up
Sets and reps: 3 × 8 to 12
Cue: Feet on a bench. More load on your upper chest.
These are general training guidelines. Stop any move that hurts.
Demos by SwipeHealth AI coaches.