From zero to 30 push-ups: a progression that works at home

Push-ups train your chest, shoulders and triceps with nothing but the floor. But if you can't do a single clean rep, it's easy to give up. Don't — just climb the ladder.

The progression ladder

Hit 3 × 12–15 clean reps at each step before moving on:

1. Wall push-ups — hands on the wall at shoulder height.

2. Counter push-ups — kitchen counter or table, around 90 cm.

3. Bench or chair push-ups — about 45 cm.

4. Knee push-ups — body straight from knees to head, no sagging.

5. Negatives — lower for 3–4 seconds, come up on your knees.

6. Full push-ups — body like a plank, chest to the floor.

Form that matters

Keep elbows about 45° from your body, not flared into a T. Squeeze glutes and abs so your lower back doesn't sag. Keep your head in line with your spine — don't crane forward.

An 8-week plan

Train 3× a week with a rest day in between. Add 1–2 reps per set each week. Once you hit 3 × 15 full push-ups, try feet-elevated push-ups or a slower tempo.

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