Push-ups can feel so hard at first—almost impossible—especially if upper body strength isn’t your strong suit (yet!).
But trust me: with the right strategy and consistency, you *can* build the strength to do full push-ups from the floor.

Instead of throwing yourself into full reps and getting frustrated, this progression breaks push-ups into manageable steps—each one building strength, skill, and confidence.

The Key? Progression & Specificity

Here’s what most people miss:
If you want to get better at push-ups… you need to train the push-up.
Chest presses, tricep dips, and plank holds are helpful, but they won’t magically turn into a push-up unless you’re practicing the actual push-up pattern.

That’s where specificity comes in.
Your body adapts to what it practices consistently. So if your goal is a push-up, make sure your training includes push-up progressions—not just general upper body work.

Each step in this routine mimics the mechanics of a push-up at different angles or levels of intensity, helping you build the strength and control needed for your first full rep.

Follow This Push-Up Progression Routine:

**1. Wall Push-Ups**

Start here if you’re brand new or rebuilding strength. The more vertical you are, the easier it’ll feel.

**2. Incline Push-Ups – Waist Height**

Use a kitchen counter, sturdy table or put the bar of the smith machine up to the correct height. Core tight, elbows at ~45°, chest touches the surface.

3. Incline Eccentric Push-Ups – Knee Height
Lower yourself slowly (eccentric phase) for 3–5 seconds. Control is key.

4. High Plank Holds
Build core and shoulder stability. Hands under shoulders, hips level. Hold for 20–45 seconds.

5. Floor Eccentric Push-Ups
Lower yourself slowly all the way to the floor. Reset and repeat.

**6. Incline Push-Ups – Knee Height**

Pick a lower surface (like a box or bench). You’ll feel stronger and more in control by now.

7. Full Push-Up!
You’ve built the strength and the movement pattern. Don’t rush—focus on form and body tension.

💡 Bonus Tip: You can always add steps in between—like transitioning from a knee-height bench to a slightly lower box before going to the floor.

Watch my Instagram Reel for Video Demonstration

Progress Looks Different for Everyone

There’s zero shame in scaling or modifying. Strength is built, not born.
Take your time. Trust the process. Celebrate every step.

Need a Coach to Guide You?

If you’re in Charlottetown, PEI, I’m currently taking on new in-person clients at Synergy Fitness & Nutrition—and I also coach online clients across Canada and beyond.

Whether your goal is your first push-up, building full-body strength, or just feeling confident in your body again, I’ve got you.

📩 Send me a message or email to get started. Let’s train smarter—and make it happen.

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