If you can't do a pushup yet, you're not alone. Most adults struggle with their first pushup - and there's no shame in that. The good news? With the right progression and a few weeks of practice, almost anyone can learn how to do a pushup for beginners.
This guide breaks down everything you need to know: proper form, beginner progressions, common mistakes, and a simple plan to get you from zero to your first real pushup.
Why Pushups Are Worth Learning
Before we dive into how, let's talk about why pushups deserve a spot in your routine:
They work multiple muscle groups: Chest, shoulders, triceps, core, and even legs (for stability). One exercise, full upper body engagement.
No equipment needed: You can do them anywhere - bedroom, office, hotel room, park. Your body is the gym.
They build functional strength: Pushing yourself off the ground is a fundamental human movement. Pushups build real-world strength.
Easy to progress: Once you master basic pushups, there are dozens of variations to keep challenging yourself for years.
The Perfect Pushup Form (What You're Working Toward)
Before learning progressions, you need to know what proper pushup form looks like:
Starting Position
- Hands slightly wider than shoulder-width apart
- Fingers pointing forward or slightly outward
- Arms fully extended
- Body in a straight line from head to heels
- Core engaged (like bracing for a punch)
- Feet together or hip-width apart
The Movement
- Lower down: Bend elbows to lower your chest toward the floor
- Elbows at 45 degrees: Not flared out to the sides (90°) or tucked tight against body
- Full range: Chest should come within a fist-width of the floor
- Push up: Press through your palms to return to starting position
- Lock out: Fully extend arms at the top
Common Form Mistakes to Avoid
Sagging hips: Your body should be a straight plank. If your hips sag, you're putting stress on your lower back.
Piked hips: The opposite problem - butt sticking up in the air. This makes the pushup easier but defeats the purpose.
Flared elbows: Elbows pointing straight out to the sides (T-shape) stresses your shoulder joints. Keep them at 45 degrees.
Partial reps: Going halfway down doesn't count. Full range of motion builds strength through the entire movement.
Forward head: Keep your neck neutral. Don't crane your head up or let it hang down.
Beginner Pushup Progressions
If you can't do a regular pushup yet, here's the progression ladder from easiest to hardest:
Level 1: Wall Pushups
The gentlest starting point. You're pushing against minimal resistance.
How to do it:
- Stand facing a wall, about 2 feet away
- Place palms flat on the wall at shoulder height
- Lean forward, bending elbows until your nose nearly touches the wall
- Push back to starting position
When to progress: When you can do 3 sets of 20 easily.
Level 2: Incline Pushups (High)
Use a sturdy surface like a countertop, desk, or high step.
How to do it:
- Place hands on the elevated surface, shoulder-width apart
- Walk feet back until body is at an angle
- Lower chest toward the surface
- Push back up
When to progress: When you can do 3 sets of 15 easily.
Level 3: Incline Pushups (Low)
Move to a lower surface like a couch, chair, or low step.
How to do it: Same as above, just with a lower surface. The closer you get to horizontal, the harder it becomes.
When to progress: When you can do 3 sets of 15 easily.
Level 4: Knee Pushups
Now you're on the ground, but with reduced body weight.
How to do it:
- Start on all fours
- Walk hands forward and lower hips until body forms a straight line from head to knees
- Cross ankles behind you (keeps feet out of the way)
- Lower chest to the floor, keeping elbows at 45 degrees
- Push back up
Important: Keep your hips aligned. The most common mistake is bending at the hips and doing a weird half-movement.
When to progress: When you can do 3 sets of 15 with perfect form.
Level 5: Negative Pushups
This is the bridge to full pushups. You only do the lowering (eccentric) portion.
How to do it:
- Start in a full pushup position
- Lower yourself as slowly as possible (aim for 5 seconds)
- Let your chest touch the ground
- Drop to your knees and push yourself back up
- Reset and repeat
Why this works: Your muscles can handle more weight during the lowering phase. This builds the strength needed for the pushing phase.
When to progress: When you can do 3 sets of 8 with 5-second negatives.
Level 6: Full Pushups
You made it. Time to put it all together.
How to do it: Use the perfect form described above. Even if you can only do 1-2 reps at first, that's a huge achievement.
Your First Pushup Training Plan
Here's a simple 4-week progression to take you from zero to your first pushup:
Week 1-2: Foundation
- Day 1: 3 sets of wall pushups, as many as comfortable
- Day 2: Rest
- Day 3: 3 sets of incline pushups (high surface)
- Day 4: Rest
- Day 5: 3 sets alternating wall and incline
- Day 6-7: Rest
Week 3: Building Strength
- Day 1: 3 sets of incline pushups (lower surface)
- Day 2: Rest
- Day 3: 3 sets of knee pushups
- Day 4: Rest
- Day 5: 2 sets knee pushups + 1 set negative pushups
- Day 6-7: Rest
Week 4: The Breakthrough
- Day 1: 3 sets of negative pushups (slow as possible)
- Day 2: Rest
- Day 3: 2 sets negatives + attempt 1-3 full pushups
- Day 4: Rest
- Day 5: Test day - how many full pushups can you do?
- Day 6-7: Rest and celebrate
How Long Until I Can Do a Pushup?
Everyone's different, but here's what to expect:
- Already somewhat fit: 1-2 weeks
- Average starting point: 3-4 weeks
- Starting from sedentary: 4-8 weeks
- Significant weight to lose: 8-12 weeks (and that's okay!)
The timeline doesn't matter. Progress matters. If you're getting stronger each week, you're on track.
Tips for Faster Progress
Stay Consistent
Three sessions per week beats one intense session per week. Your muscles need regular stimulus to adapt.
Don't Skip the Easy Progressions
Wall pushups might feel "too easy." Do them anyway. They build the movement pattern and prepare your joints for harder variations.
Focus on Form Over Reps
10 perfect knee pushups build more strength than 30 sloppy ones. Quality first.
Record Yourself
Seeing your form from the side reveals issues you can't feel. Your hips are probably sagging more than you think.
Be Patient with Your Wrists
If your wrists hurt, try pushup handles or making fists on a soft surface. Wrist flexibility improves over time.
Add Planks
Holding a plank position builds the core strength needed for pushups. Start with 20-30 seconds and work up to 60 seconds.
What to Do After Your First Pushup
Congratulations - you've done what most adults can't do. Here's what's next:
Build Volume
Work up to 3 sets of 10 pushups before adding variations.
Try Variations
- Wide pushups (more chest)
- Diamond pushups (more triceps)
- Decline pushups (harder)
- Archer pushups (unilateral)
Make It a Daily Habit
Some people do pushups every time they want to check social media. Apps like Repscroll actually enforce this - you set a certain number of exercises required before unlocking apps like TikTok or Instagram.
It sounds annoying at first, but users typically end up doing 100+ pushups per week without even thinking about it. Two benefits in one: less mindless scrolling and more strength.
You Can Do This
Learning to do your first pushup is one of the most rewarding fitness achievements. It costs nothing, requires no gym, and builds functional strength you'll use for life.
The person who can't do a pushup today becomes the person who does 50 by next year. The only variable is whether you start.
Pick your starting progression. Do three sets. Come back in two days and do it again. That's all it takes.
Want to build a pushup habit without thinking about it? Repscroll turns your social media time into workout time - you do pushups (or squats, or planks) to unlock your apps. It's free and surprisingly effective.