Push-Up Progression Plan
Push-ups three times a week: incline, standard, close-grip and feet-elevated — and more reps every week.
About the program
To do many push-ups you have to do many push-ups — but smartly: harder versions (feet elevated) build strength, easier ones (incline) add volume, and a max set tracks progress. Keep the body straight as a plank, elbows at about 45° to the torso.
Who it is for
Anyone doing 5–20 push-ups who wants 50, is preparing for a fitness test or wants a strong chest and triceps without a gym.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Push-ups
11 sets
How to progress
Log your max set. Add 1–2 reps to the other sets every week. Every two weeks move the first exercise to a harder variation.
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