Start from absolute zero and build perfect push-ups step by step. This guide covers clean form, progressions (Wall → Incline → Knee → Standard → Explosive), a 6-week plan, warm-ups, and fixes for common mistakes.
Why Push-Ups Matter
- Total-body skill: chest, shoulders, triceps, serratus, core, glutes.
- Scalable anywhere: no equipment, fast progression.
- Calisthenics base: preps you for dips, handstands, and planche leans.
Coach cue: “A push-up is a moving plank—ribs down, glutes on, straight line.”
Quick Level Test (2 minutes)
- Hold a solid plank for 30–45s (no sagging).
- Try the hardest variation you think you can manage. Step down until you can do 8 clean reps:
- Standard → Knee → Incline (bench/table) → Wall
- Your starting level = first variation where you hit 8 clean reps with good form.
Progression rule: Move up when you can do 3×12 clean with full ROM and control (tempo 2s down / 1s up / 1s pause at top) for two sessions in a row.
Perfect Push-Up Form (Technique 101)
Set-up
- Hands slightly wider than shoulders; index fingers forward.
- Wrists stacked under elbows; shoulders gently protracted (push the floor away).
- Body in one line: ears → shoulders → hips → knees → ankles; chin tucked.
One rep
- Down (2s): Elbows ~30–45° from torso, chest toward floor, no shrugging.
- Bottom: Chest close to floor; stay tight.
- Up (1s): Press evenly; imagine screwing hands into the floor to engage lats.
- Top (1s pause): Full lockout, slight protraction.
Breathing: Inhale on the way down; exhale as you press up (brace the core).
6-Week Push-Up Plan (choose 3-day or 5-day)
General rules
- Warm-up first (see below).
- Rest 60–90s between sets.
- Leave 1–2 reps in reserve; stop before form breaks.
- If you miss target reps, do quality AMRAPs and keep the level another session.
Option A — 3 Days/Week (e.g., Mon–Wed–Fri)
Weeks 1–2
- Main: Your current level — 4×8–10 @ 2-1-1 tempo
- Accessory: Plank 3×30–45s + Scapular push-ups 2×10
- Finisher: Easier variation 2×AMRAP (clean)
Weeks 3–4
- Main: Same level — 5×8–12
- Accessory: Eccentrics (3s down) 3×6 if close to next level
- Finisher: Paused push-ups (1s bottom) 2×8
Weeks 5–6
- If you’ve hit 3×12 clean, move up one level.
- Main: New level — 5×6–10
- Accessory: Feet-elevated plank 3×30–45s
- Finisher: Tempo 3-1-1 2×6–8
Option B — 5 Short Sessions/Week (Mon–Fri)
- Daily Main: 3 sets at current level, leave 1–2 RIR
- Mon/Wed/Fri: Add eccentrics 2×5 (3–4s down)
- Tue/Thu: Scapular push-ups 2×10 + Hollow hold 2×20–30s
Week-6 Test: Try the next level. If 3×12 clean, keep it 1–2 more weeks, then add tempo or feet-elevated.
Common Mistakes & Fast Fixes
1️⃣ Sagging hips
- Looks like: Banana back, low-back pressure
- Fix: Squeeze glutes and keep ribs down. Regress to an easier level or reduce the range of motion until you can hold a straight plank line.
2️⃣ Flaring elbows
- Looks like: Elbows pointing out near 90° from the torso
- Fix: Keep elbows at 30–45°. Think “bend the bar” with your hands to activate the lats and protect your shoulders.
3️⃣ Half reps
- Looks like: Not reaching full depth or lockout
- Fix: Use a small target like a book or foam block to gauge depth. Focus on slow, controlled reps and add 1-second pauses at the bottom.
4️⃣ Chicken neck
- Looks like: Head reaching down toward the floor
- Fix: Keep your chin tucked and eyes slightly ahead of your hands. Maintain a neutral neck throughout the movement.
5️⃣ Bouncing
- Looks like: No control at the bottom, rushing through reps
- Fix: Slow down the descent. Use a 3-1-1 tempo (3s down, 1s pause, 1s up) and reduce reps if needed to maintain quality.
6️⃣ Wrist pain
- Looks like: Discomfort or pressure on palms and wrists
- Fix: Warm up wrists before training. Use parallettes, fists, or rotate hands slightly outward. Elevate your hands if needed to reduce strain.
ext Steps
- Try the Max-Rep Estimator to set volume targets.
- Keep building: read From Zero to Pull-Up and Step by Step L-Sit.
- Ready for your next milestone? → Explore CalisHub Tools and track today’s session.
