Push Up Program

It All Starts With A Plan

A push up program for beginners or intermediate trainees is designed to guide you from where you are now to where you want to be.

If you’re new to working out or just getting back into the workout rhythm, finding where to start can be a bit daunting. That goes for any exercise – push ups are no exception to the rule either.

Although push ups are one of the most basic exercises out there, they are a fundamental staple to becoming the strongest version of yourself.

By using your triceps, chest, front deltoids, core, and balance, count on the push up to always be a reliable measure of your bodyweight capability. Without a doubt, your goals of reaching 10, 25, 50, or even 100 push ups will become a reality by implementing a consistent push up program.

Frankly, pumping out a few push ups may seem great at first, and the rush of beginner’s luck may fill your world temporarily. But, if you don’t have a push up program in mind, your motivation to continue can quickly fade.

**Be sure to check out my previous article on push ups HERE!

Which Push Up Workout Is Right for You? 

Push Up Plan

Before getting ahead of yourself, realize where you are right now. What is your personal push up benchmark? One push up, ten push ups, etc.?

Are you struggling with a full range of motion or muscular endurance? Once you know where you stand right now, then you can decide which push up workout to commit to.

Can’t Do One Push Up? That’s Okay! 

Many people think of push ups solely as a traditional, on-the-floor heave. Even if it is hard to admit, not everyone can do one regular push up.

Instead, try out a push up program that focuses on starting on the wall or an elevated surface. The closer you are to a standing position, the easier the push up will be.

For example, if pushing off the wall is too easy, but you still can’t quite manage to pull off a straight leg, floor push up, try pushing off a mid-level dresser, kitchen counter, or bench.

You’ll be amazed at how strong you suddenly feel by being able to do more push ups.

No matter your level of entry into the world of push ups, anyone can find a spot to start with confidence. Plus, there is no need to feel silly pushing off a wall because the progress will come faster than you know it! 

Push Up Course 1

Looking for Variety? Ask No More. 

Any basic exercise has variations to it, but push ups seem to have an endless amount of creative potential. You will never find yourself empty-handed with the amount of various push up exercises you can do.

From close-grip, wide-grip, diamond, staggered, uneven, elevated, superman, closed fist, eccentric, and many more, the list will go on and on until the cows come home.

Whichever program you decide to take on, remember that there is an endless supply of push up variations at your disposal. Maybe you will be inspired to create a new variation all by yourself one day! 

Intermediate Trainees – Stuck on A Push Up Plateau? 

Believe it or not, the smallest training adjustments can help tremendously for breaking through plateaus. If you’re stuck on the same rep every time, giving your regimen new life may be your answer.

As an example, practicing negative reps trains your triceps and chest for muscular endurance – a key to smashing your plateau. Moreover, try your best not to lock your elbows at the top of the movement because it provides more time under tension. Ultimately, the increased difficulty makes you stronger. 

Road to 100 Push Ups

If you are curious how to do more push ups, following a program that implements both raw strength and muscular endurance is critical.

Over time, both of these training aspects can work together to skyrocket you to 100 push ups and beyond.

Make sure the push up plan includes progressive overload as a key factor in building up toward any goal number you have in mind. 

Quick Push Up Exercises You Can Do Anywhere 

That’s right, you don’t need a gym membership or any fancy equipment to execute your personalized push up plan.

Or if you are weightlifting, utilize push ups as a warm-up or way to keep the blood flowing between sets.

Simply put, push ups in good form are an all-around, great way to maintain your strength and conditioning – you can’t go wrong with them!

Check out the following push up exercises you can do at home, while traveling, or even on your lunch break.

Wall Push Ups

When you don’t have the strength to push off the ground or elevated surface, try standing 2-3 feet from a wall and push away from it. If that is still too difficult, inch your way closer to the wall.

In a way, these would be better called “push-offs,” but a wall push up is still a push up variation nonetheless. 

Elevated Surface Push Ups

Elevated Push Ups

Once you have mastered the wall push up, find the edge of your bed, railing, or another chest to hip level sturdy surface to push from.

As you can already tell, the more you lower yourself, the harder the movement becomes. 

Knee Push Ups 

Knee Push Ups

You might be strong enough to complete elevated surface push ups, but not yet quite be able to complete a regular push up. So, try out knee push ups.

These are just like traditional push ups, but place your knees to rest on the ground instead of your feet. 

Traditional Push Ups 

Push Ups

The tried-and-true, original push up. Start in a high-plank position and tuck your elbows into your ribs. Then, lower your chest down to the ground, so it just barely touches but does not rest there. Now push yourself back up while keeping your elbows tucked.

Want to take it a step further? Try elevating your feet while your hands stay on the ground! 

Improve Your Push Ups with An Awesome Push Up Program

By trying out the exercises mentioned above, you can be sure the results will reflect positively on your overall pushing strength.

However, to stick with it in the long-term, consider following a push up program.

Setting out to accomplish more push ups than before is an admirable goal to have. You only have forward progress to gain, so go and get it! 


Tony G
Tony G

Anthony is a fan of all things gym related. Growing up very overweight and out of shape, Anthony whipped himself into shape and stunned his entire community becoming a "fitness guru". Tony then set his sights on strength sports (Weightlifting/Powerlifting/Strongman) and learned all about body mechanics, mobility work and injury prevention. Tony found his true love in the strength sports, particularly Olympic Weightlifting. He earned a Bachelor of Science (B.S.) degree from Fitchburg State University in Exercise and Sports Science. He is also a Certified Strength and Conditioning Specialist (CSCS) with the NSCA.

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