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If you want upper body strength then you need to be able to to pushups. The problem is most people are doing them wrong and risking injury. But with the right coaching, anyone can master pushups. In this blog we will outline the exact program sequence we use to help our first time gym goers to get from zero pushups to their first set of 10 perfect pushups.

Assessing Your Starting Point:

Before we dive into the program, it’s essential to understand where you’re starting from. Don’t worry if you can’t do a pushup right now; we all start somewhere. To assess your current fitness level and set realistic goals, let’s begin with some basic self-assessment exercises:

Wall Pushup (for absolute beginners)

• Stand facing a wall, arms shoulder-width apart.
• Place your hands on the wall at chest height.
• Step your feet back until your body is at a slight angle.
• Perform a pushup by bending your elbows and then straightening them.
• Aim to complete 3 sets of 10-15 repetitions.

Incline Pushup (for those with some strength)

• Find a sturdy surface like a bench or countertop.
• Place your hands shoulder-width apart on the surface.
• Step your feet back to form a straight line from head to heels.
• Perform a pushup, lowering your chest towards the surface and then pushing back up.
• Start with 3 sets of 8-10 repetitions.

Knee Pushup (for those close to unassisted pushups)

• Begin in a plank position with your knees on the ground.
• Keep your hands under your shoulders.
• Bend your elbows and lower your chest towards the ground.
• Push back up to the plank position.
• Start with 3 sets of 5-8 repetitions.

Depending on where you fell on the above scale you will need more or less of the following training to build up your pushup strength.

Building the Foundation: Core and Plank Training

Before you start working directly on pushups, it’s crucial to build a solid core foundation. A strong core will help you maintain proper pushup form and prevent lower back discomfort. Begin with the plank exercise:

1. Front Plank:

• Start by lying face down on the floor.
• Prop yourself up on your elbows and toes, keeping your body in a straight line.
• Hold this position for as long as you can with good form.
• Aim to increase your plank time gradually over the weeks.
• Refer to this YouTube video for proper plank technique.

Perform the front plank daily, gradually increasing the time you hold the position. Start with 3 sets of 20-30 seconds and work your way up to 1-2 minutes.

Strengthening the Upper Body: Pushup Progressions

Now that your core is getting stronger, it’s time to focus on building your upper body strength. We’ll use a series of pushup progressions to gradually work up to unassisted pushups. Each progression exercise is linked to a YouTube video for proper technique:

1. Knee Pushup:

• Start in a plank position with your knees on the ground.
• Keep your hands under your shoulders.
• Bend your elbows and lower your chest towards the ground.
• Push back up to the plank position.
• Aim for 3 sets of 8-10 repetitions.
• Watch this YouTube video for proper knee pushup technique.

1. Incline Pushup:

• Find a sturdy surface like a bench or countertop.
• Place your hands shoulder-width apart on the surface.
• Step your feet back to form a straight line from head to heels.
• Perform a pushup, lowering your chest towards the surface and then pushing back up.
• Start with 3 sets of 8-10 repetitions.
• Watch this YouTube video for proper incline pushup technique.

1. Negative Pushup:

• Start in a plank position with your hands on the floor.
• Lower yourself down as slowly as possible, maintaining control.
• Once you’re on the ground, reset and return to the plank position.
• Start with 3 sets of 3-5 repetitions.
• Watch this YouTube video for proper negative pushup technique.

Gradually progress through these exercises, increasing the number of repetitions and sets as you gain strength. Aim to perform each exercise with proper form and control, as demonstrated in the linked YouTube videos.

Setting and Tracking Your Goals:

In your journey to mastering pushups, setting achievable goals is crucial. Use the SMART goal-setting framework (Specific, Measurable, Achievable, Relevant, Time-bound) to define your objectives. Track your progress in a workout journal, noting the number of sets, reps, and any modifications you used for each exercise. This will help you stay motivated and see your improvements over time.

For example, schedule your pushup training 2-3 days a week. While you might not see progress every single week you should see progress from month to month. Recording your reps on video is also a useful way to track progress..

Being able to do unassisted pushups is a major milestone in building strength and when done right will carry over to strength that you can see in your day to day life. At Virtuo we pride ourselves on coaching clients who have never been able to do a single pushups to than doing 10 or more, building confidence in the process.

If you need help building strength and confidence and want more than what’s in the program above, make sure to click the button below to book your no seat intro and start your fitness journey with one of our coaches today!