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Push Exercises

Build strength step by step

Push exercises train your chest, shoulders, and arms.
These movements help with daily tasks like getting up from a chair, pushing doors, and supporting your body weight.
Start at a level that feels comfortable. Progress when you can complete your reps with control.

How To Use This Page

  • Pick one variation.
  • Aim for 8 to 15 reps.
  • Do 2 to 3 sets.
  • When it feels easy, move to the next level.

Push Progression (Easiest to Hardest)

WALL PUSH-UPS

Stand facing a wall. Place your hands on the wall at chest height. Bend your arms and bring your chest toward the wall, then push back.
Focus on keeping your body straight.

Best for: Complete beginners, low strength, or joint sensitivity

INCLINE PUSH-UPS (HIGH SURFACE)

Place your hands on a sturdy surface like a kitchen counter or bench. Lower your chest toward your hands, then push back up. The higher the surface, the easier it is.

Best for: Building initial strength with more range than wall push-ups

INCLINE PUSH-UPS (LOW SURFACE)

Use a lower surface like a chair or step. This increases the load on your upper body.

Best for: Transitioning toward floor push-ups

KNEE PUSH-UPS

Start in a push-up position but keep your knees on the floor. Lower your chest to the ground, then push back up. Keep your hips in line with your shoulders.

Best for: Building strength before full push-ups

FLOOR PUSH-UPS

Start in a plank position on your hands and feet. Lower your chest until it is close to the floor, then push back up. Keep your body straight and core tight.

Best for: Full body pushing strength

PAUSED PUSH-UPS

Perform a normal push-up but pause for 2 to 3 seconds at the bottom. This increases control and strength.

Best for: Improving stability and strength at harder ranges

DECLINE PUSH-UPS

Place your feet on a raised surface and hands on the floor. Lower your chest and push back up. This shifts more load onto your shoulders.

Best for: Increasing intensity after mastering floor push-ups

SINGLE ARM ASSISTED PUSH-UPS

Place one hand on the floor and the other lightly assisting. Most of the work comes from one side.

Best for: Building toward single arm strength

SINGLE ARM PUSH-UPS

One hand on the floor, feet wider for balance. Lower under control and push back up.

Best for: Advanced strength and control

Form Tips

  • Keep your body in a straight line
  • Control the lowering phase
  • Do not rush your reps
  • Stop if you feel pain in joints

Progression Tip

If you can do 15 clean reps, move to a harder variation.
If you cannot reach 8 reps, move to an easier version.

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