Push Ups Progressions: Beginners to Advanced

Jake Hicks
Aug 5
5 min read

Push ups, much like pull ups can be very frustrating to master. They both share the same struggle of not easily being able to alter the weight. You can either move you bodyweight or you can't. Seems like you're just SOL if you can't but there are very smart and sustainable options to help progress to finally achieving high quality push ups. I also have a variation for the push up masters and the people that deal with shoulder issues. Enjoy!

Watch the video instead on YouTube CLICK HERE. Push ups are a fundamental exercise that many people either struggle to perform or find too easy to challenge themselves with. Whether you're just starting out or looking to push your limits, understanding the right approach and variations can make all the difference. As a movement-based coach, I focus on exercises that emphasize natural movement patterns over machine dependency, and push ups are a perfect example of this philosophy in action.

Movement Based Programming

Instead of relying on machines like chest press machines, I prefer exercises that engage your body in a more functional, natural way. This includes dumbbell presses, bench presses, overhead presses, and, of course, push ups. These movements build strength while promoting better body control and coordination. I also know and understand many people have different goals and like different things so I do offer programs with machines and use them but from my experience in the movement based world, I was able to learn and apply these variations for the push ups that really meet anyone at any level where they are at. Some people revert to push ups simply because they train in their garage and thats all they have, so these variations I'm sharing I know will go a long way.

Three Strategies for Every Push Up Level

Over the years, working with a wide range of clients has helped me develop three key strategies to help anyone improve at push ups. Whether you can't do a single push up or can crank out fifty or sixty, or you have an ailing shoulder these variations will help you progress or challenge yourself further.

1. Progressing to Your First Push Up: The Incline Method

Many people find push ups frustrating when they can’t perform even one. The key is to find a long-term, individualized progression that maintains the proper push up position. Unlike doing push ups on your knees—which changes your body alignment and reduces the effectiveness for transfer IMO—I recommend using elevation or inclined push ups.

Using adjustable tools like a bar in a squat rack or Smith machine bar allows you to maintain a straight line from head to heel, just as you would in a standard push up. The higher the bar, the easier the push up; the lower the bar, the harder it becomes. Start at a height where you can comfortably perform 10 to 12 full-range-of-motion reps with perfect form. I'll include a easy to apply push up program for those that can't do one push up down below.

Focus on keeping your body aligned—no sagging hips or A-frame positions. Squeeze your glutes to lock in your posture, and lower your chest toward the bar. As you get stronger, gradually lower the bar until you can perform push ups flat on the ground.

Remember, improving general pressing strength with exercises like dumbbell presses or bench presses and optimizing your body composition by reducing excess weight will also make push ups easier over time.

2. Challenging Yourself When Push Ups Are Too Easy

Once you can perform multiple push ups comfortably, it’s time to increase the difficulty. One of my favorite tools for this is resistance bands. Placing a band across your upper back, just under the rear deltoids, adds resistance and makes the push up more challenging without compromising form.

This method allows you to continue maxing out reps while progressively increasing difficulty. Different bands offer varying levels of resistance, so you can scale your workouts with orange, red, blue, or green bands depending on your strength level.

3. Push Up Variations for Shoulder Health and Injury Prevention

For those with shoulder issues or previous injuries that make traditional push ups uncomfortable, I recommend trying a trap bar push up. The trap bar allows for a neutral hand grip, which often alleviates shoulder discomfort by changing the angle of the pressing motion.

This variation is also a great for people that don't have shoulder issues as a way to test your max reps in a different push up style. While some people opt for dumbbells to achieve a similar effect, I find the trap bar provides more stability and control.

Putting It All Together: A Balanced Approach

The journey to mastering push ups is about progression and personalization. Start with incline push ups to build your foundation, use resistance bands to add challenge, and explore alternative grips like the trap bar to protect your shoulders and keep your training fresh.

Incorporate these strategies into your training or coaching programs, and you’ll see improvements whether you’re a beginner or advanced athlete. And if you know of any other variations that have worked well for you, feel free to share them and help others on their push up journey.

Sample Push Up Progression Plan for Those Who Can't Do a Push Up

Week 1 (Test): Find the lowest height where you can do 15 high quality reps.

Week 2: Using the height from your test, do 3 sets of 8 reps. Then drop the bar down 1 level and do 2 more sets, both for as many high quality reps as possible.

Week 3: Use the same height from the test and do 3 sets of 10 reps. Drop the bar down 2 levels and do 2 more sets as many reps as possible.

Week 4: Use the same height from the test and do 3 sets of 12 reps. Drop the bar down 2 levels again and do 2 more sets as many reps as possible.

Week 5: Repeat the test and repeat weeks 2-4 one more time. If you do this, please reach out to me and I will provide guidance on where to go from there after I am able to assess how you did.

By committing to consistent practice and smart progression, push ups can become a powerful tool for building upper body strength and overall fitness.

I offer these options and advice inside of all my programs. If you were to have push ups on the agenda, I can promise you there are also coaching notes to give options to make them easier or harder. This is a major part of all my programming to add as much value as possible. I have a bodyweight and dumbbell only program for sale (Reg price: $40), use code "RelativeStrength" for 60% off (Sale price: $16) as a thank you for supporting and following my content!