The Push-Up Progression: How To Go From 0 to 20 Push-Ups


Push-ups are one of the best total body exercises for women. Push-ups work out every muscle from head to toe, including triceps, chest, shoulders, core and butt.






Push-ups are a fantastic, but many women have trouble doing them. That’s okay! You have to start somewhere to progress your way to a perfect push-up.

If push-ups are your goal, then you should definitely try this push-up progression.

The Push-Up Progression

Using this push-up progression, you will manage to correctly build strength to accomplish your goal. Follow these levels and complete numbers of reps for each progression.

Level 1: Wall Push-Ups

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Put your arms on the wall at shoulder height and keep your elbows in at 45 degrees. Keep your body solid and start doing push-ups. After you reach 50 reps go to the next level.






Level 2: Table Push-Ups

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Put your arms on the table and keep your body solid. Start doing push-ups. After you reach 50 reps go to the next level.

Level 3: Chair Push-Ups

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Put your arms on the chair and keep your body solid. Start doing push-ups. After you reach 50 reps go to the next level.

Level 4: Knee Push-Ups

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Drop to your knees and start doing push-ups. After you reach 40 reps go to the next level.

Level 5: Big Girl Push-Ups

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Before doing standard push-ups, focus on where you place your hands to set yourself up for success.  Your hands should be right under your shoulders or slightly wider and your fingertips should be pointed straight ahead. Keep your body solid and start doing push-ups. Perform 20 reps. Well done!



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