If you struggle with doing push-ups, I feel your pain. It wasn't until a few months ago that I could actually complete a full set [1] of push-ups on my toes. I was fit and more active than most, but I found out from my trainer that I wasn't conditioning my body in the right way to cross push-ups off of my fitness bucket list. Fast forward four months and I am proud to say that I've completed over 50 push-ups in a single circuit.
Push-ups may seem impossible, but they're probably closer to your grasp than you think. That's where this push-up progression plan will help. Designed by Austin Lopez [2], CSCS and trainer at DIAKADI [3], the four-week program hones in on the muscles and movement needed to work when you do a push-up.
"Push-ups require all sorts of general muscle strength, a decent amount of shoulder mobility, and a surprising amount of shoulder and core stability," Lopez told POPSUGAR. "The approach of this plan focuses on all of those things. While just working on one move like a dumbbell chest press definitely has its benefits and could maybe get you there at some point, working all of the muscles at once will help you get there more efficiently."
Besides commitment, the only requirement to complete this plan successfully is that you should already be able to do the prescribed exercises without modifications. If you're unable to, know that it's fine to modify, and that the program may take longer as you build up your strength.
Push-Up Progression Plan
The four-week schedule consists of weekly workouts that should be done three times per week on non-consecutive days. It's laid out here in text, but continue reading for photos and detailed directions of each move. For weighted moves, be sure to pick the correct weight for your dumbbells [6]. They should challenge you without sacrificing your form; think medium to heavy weights.
Before each workout, warm up with dynamic bodyweight movements [7]. After the workout, cool down with full-body stretches [8].
Week One: Perform this workout three times this week.
- Dumbbell rows, 8-10 reps
- Incline push-ups, 10-12 reps
- Elbow plank, hold for 20 seconds
- Run through the above circuit three times.
Week Two: Perform this workout three times this week.
- Dumbbell rows, 8 reps
- Up-down plank, as many reps as possible
- V-crunch, 15 reps
- Run through the above circuit four times.
Week Three: Perform this workout three times this week.
- Incline push-ups (performed closer to the ground than in week one), 6 reps
- Elbow plank with reach, 12-16 reps
- Run through the above circuit four times.
Week Four: Perform this workout three times this week.
- Negative push-ups (as slow as possible), 6 reps
- Side plank with hip dips, 8-12 reps on each side
- Run through the above circuit four times.
Week 5
- Watch all that work come together! At this point, you should be able to do a set of three to five push-ups on your toes.
Week 1, Exercise 1: Bent-Over Row
- Start standing with your feet hips-width apart. Lean forward and bend both knees, keeping your back flat and your core engaged by pulling it toward your spine. Hold a dumbbell in each hand, palms facing toward each other and arms extended with the dumbbells below your shoulders.
- Lift the dumbbells straight up to chest level, bending your elbows and squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
- Slowly lower the weights back to the starting position. This completes one rep.
- Complete eight to 10 reps.
Week 1, Exercise 2: Incline Push-Ups
- Start in plank position [9], placing your palms on a stable surface like a wall, chair, kitchen counter, back of the couch, or bench. Keep your arms and legs straight with weight on your toes, shoulders above the wrists, and core pulled in toward your spine.
- Take a breath in, and as you exhale, bend your elbows out to the sides and lower your torso in one piece toward your hands. Stop when your shoulders are in line with your elbows.
- Inhale and straighten your arms to return to your starting position. This counts as one rep.
- Complete 10 to 12 reps.
Week 1, Exercise 3: Elbow Plank
- Start on the floor, resting on your forearms and knees and facing towards the floor.
- Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
- Contract your abs to keep yourself up and prevent your butt from sticking up.
- Keep your back flat. Picture your body as a long straight board or plank.
- Hold for 20 seconds.
Run through week one's circuit a total of three times. Complete this workout on three non-consecutive days this week.
Week 2, Exercise 1: Bent-Over Row
- Start standing with your feet hips-width apart. Lean forward and bend both knees, keeping your back flat and your core engaged by pulling it toward your spine. Hold a dumbbell in each hand, palms facing toward each other and arms extended with the dumbbells below your shoulders. Try to use heavier dumbbells than in week one.
- Lift the dumbbells straight up to chest level, bending your elbows and squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
- Slowly lower the weights back to the starting position. This completes one rep.
- Complete eight reps.
Week 2, Exercise 2: Up-Down Plank
- Begin in a high plank, your hands under your shoulders and heels over your toes. Pull your core towards your spine.
- Keep your core engaged as you lower your right elbow to the mat, then your left, coming into an elbow plank.
- Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank. Pull your core in throughout the movement and avoid hunching your back.
- Complete as many reps as you can.
Week 2, Exercise 3: V-Crunch
- Begin lying on your back. Lift your legs and arms up so they are extended toward the ceiling, then lift your upper back off the floor, reaching your hands toward your feet. Pull your core in toward your spine and keep your neck straight; avoid straining forward.
- Slowly lower your legs toward the floor while simultaneously reaching your arms overhead. Keep your shoulders off the mat and your lower back pressed into the ground.
- Lift your legs and and arms to return to the starting position. This completes one rep.
- Complete 15 reps.
Run through week two's circuit a total of four times. Complete this workout on three non-consecutive days this week.
Week 3, Exercise 1: Incline Push-Ups
- Start in plank position [10], placing your palms on a stable surface like a wall, chair, kitchen counter, back of the couch, or bench. Keep your arms and legs straight with weight on your toes, shoulders above the wrists, and core pulled in toward your spine. Try to create a lower angle with your body than you did during week one, placing your hands on a surface that's slightly closer to the ground.
- Take a breath in, and as you exhale, bend your elbows out to the sides and lower your torso in one piece toward your hands. Stop when your shoulders are in line with your elbows.
- Inhale and straighten your arms to return to your starting position. This counts as one rep.
- Complete 6 reps.
Week 3, Exercise 2: Elbow Plank With Reach
- Start on the floor, resting on your forearms and knees and facing towards the floor.
- Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows to come into a plank position. Pull your core in toward your spine.
- Step your feet slightly wider than your hips to create more stability.
- With control, lift your right arm off the ground and extend it straight out in front of you, with the thumb pointed toward the ceiling.
- Return back to elbow plank.
- Repeat the movement with your left arm. This completes one rep.
- Complete 12-16 reps.
Run through week three's circuit a total of four times. Complete this workout on three non-consecutive days this week.
Week 4, Exercise 1: Negative Push-Ups
- Begin in a high plank, your hands under your shoulders and heels over your toes. Pull your core towards your spine.
- Take a breath in, and as you exhale, slowly bend your elbows, lowering your entire body to the floor. Keep your elbows close to your ribs as you bend; your elbows should point straight behind you. Go as slowly as you can as you lower down.
- Lower your body until your chest and thighs rest on the floor. Do your best not to collapse, making sure your entire body touches the floor at the same time.
- Squeeze your shoulder blades together and lift your palms off the floor.
- Press your palms into the floor and straighten your elbows to pushing yourself back into the starting position. This counts as one rep.
- Perform six reps.
Week 4, Exercise 2: Side Bridge
- Start by lying on your right side with your weight on your right elbow. Your legs should be almost straight and your feet stacked with the left on top. Inhale to prepare.
- Exhale as you pull your abs to your spine and lift your hips off the floor, coming into a side elbow plank. Engage your obliques to press up your waist and avoid letting it slump down toward the floor. Pull your shoulder blade down your back so your shoulder stays away from your ear.
- Hold for three seconds. Lower your hips back to the floor slowly and with control. This completes one rep.
- Perform 8-12 reps on each side.
Run through week three's circuit a total of four times. Complete this workout on three non-consecutive days this week.
Week 5: Push-Ups
- Start in a high plank position with your arms and legs straight, shoulders above the wrists, core pulled in toward your spine.
- Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. As you lower, do your best not to collapse, making sure your entire body touches the floor at the same time. If it's too hard to maintain the exercise for six to eight seconds, start with a four- to six-second count.
- Inhale to straighten the arms. This counts as one rep.
- Perform 3-5 reps — more if you can!