Bodyweight training
Push-up progression guide
A step-by-step push-up progression - from wall push-ups to one-arm push-ups - with coaching cues, reps, and how to know when to level up.
How to use this
- Train push-ups 2-3 times per week, never on back-to-back days.
- Pick the hardest step you can perform with clean form for the listed reps.
- Only progress when the "level up" cue is true - not when you're bored.
- Every rep is full range. Partial reps build partial strength.
Step 1 · Beginner
Wall push-up
Target: 3 sets of 12-15
- Stand arm's length from a wall, hands at shoulder height and shoulder width.
- Keep a straight line from ears to heels - no piking, no sagging.
- Lower until your nose lightly touches the wall, then press away.
Level up → Move on once 3 sets of 15 feel easy with a 2-second lower.
Step 2 · Beginner
Incline push-up
Target: 3 sets of 10-12
- Hands on a bench, countertop, or sturdy chair - the higher the surface, the easier the rep.
- Elbows track back at roughly 45 degrees, not out to the sides.
- Chest touches the surface; press up without letting hips lead.
Level up → Lower the surface height every 2-3 weeks until you are on a low step.
Step 3 · Beginner+
Knee push-up
Target: 3 sets of 8-10
- Knees down, but keep a straight line from knees to shoulders - no hip hinge.
- Hands under shoulders, elbows at 45 degrees.
- Full range: chest to the floor, arms locked at the top.
Level up → Progress once you own 3 sets of 10 with clean form.
Step 4 · Intermediate
Negative push-up
Target: 3 sets of 5-6
- Start at the top of a full push-up.
- Lower for a 4-5 second count to the floor.
- Reset to the top on your knees - only the lowering phase counts.
Level up → When you can control a 5-second negative every rep, attempt full push-ups.
Step 5 · Intermediate
Standard push-up
Target: 3 sets of 8-12
- Hands under shoulders, fingers spread, wrists stacked.
- Squeeze glutes and brace abs - your body is one rigid line.
- Chest to the floor, elbows finish at 45 degrees.
Level up → Add reps until you can do 3 sets of 15 before moving on.
Step 6 · Advanced
Diamond push-up
Target: 3 sets of 6-10
- Thumbs and index fingers touch to form a diamond under the sternum.
- Elbows stay close to the ribs - not flared.
- Full range or nothing - chest to hands each rep.
Level up → Owns triceps. Once 3x10 is clean, add archer push-ups.
Step 7 · Advanced
Archer push-up
Target: 3 sets of 4-6 per side
- Hands wider than shoulders. Shift your weight over one arm.
- The far arm stays straight and acts as a support - most work is on the loaded side.
- Alternate sides every rep.
Level up → The bridge to a one-arm push-up. Build to 3 sets of 6 per side.
Step 8 · Elite
One-arm push-up
Target: 3 sets of 3-5 per side
- Wide stance for balance, working hand under shoulder.
- Free hand behind the back or on the hip.
- Keep hips square - no rotating open.
Level up → The endgame. Progress by narrowing the stance over months.
Common mistakes
- Flared elbows. Wrecks shoulders. Keep them at ~45 degrees.
- Sagging hips. Brace abs and squeeze glutes on every rep.
- Half reps. If your chest doesn't touch, regress to an easier step.
- Racing. A 2-second lower builds more strength than a bouncy rep.
Ready for more? Browse the exercise library or find a workout that programs push-ups for you.