Learn how to do your first push-up with this 6-week beginner plan: wall and incline push-ups, slow negatives, form cues and a weekly schedule that works.
If you want to know how to do your first push-up, the answer is to make the movement easier, then gradually make it harder. Start with push-ups against a wall, move to incline push-ups on a worktop and then a lower surface, add slow lowering reps from the floor, and practise three times a week. Most beginners who follow a plan like the one below can do a full push-up within about six weeks, though everyone progresses at their own pace.
I’ve coached plenty of people who were embarrassed that they couldn’t do a single push-up. Honestly, it’s one of the most common starting points I see, especially for people coming back to exercise after years away. The good news is that push-up strength responds quickly to practice.
What a Good Push-Up Looks Like
Before you start, know what you’re aiming for. A full push-up isn’t just bending your arms – it’s a moving plank. Every progression in this plan uses the same body position, so you’re practising the real thing from day one.
The Push-Up Progressions, Easiest to Hardest
1. Wall push-up
Stand an arm’s length from a wall with your hands flat on it at chest height. Lean in until your nose nearly touches the wall, then push back. Step your feet further away to make it harder.
2. Worktop incline push-up
Use a kitchen worktop or a sturdy table. Walk your feet back until your body is straight. This is where most people spend a couple of weeks building volume.
3. Low incline push-up
Move to something lower, such as the arm of a sofa, a stair or a solid bench. Each step lower means you’re lifting more of your bodyweight. Using the stairs is handy because you can go down one step at a time.
4. Floor negatives
Frequently asked questions
What is “How to Do Your First Push-Up: A 6-Week Beginner Plan” about?
A 6-week plan for doing your first push-up: start with wall push-ups, move to progressively lower incline push-ups, add slow floor negatives and planks, train three times a week, and test a full floor push-up in week six. Includes form cues and common mistakes.
What does the article say about what a good push-up looks like?
Before you start, know what you’re aiming for. A full push-up isn’t just bending your arms – it’s a moving plank. Every progression in this plan uses the same body position, so you’re practising the real thing from day one.
What does the article say about the push-up progressions, easiest to hardest?
Stand an arm’s length from a wall with your hands flat on it at chest height. Lean in until your nose nearly touches the wall, then push back. Step your feet further away to make it harder.
What does the article say about 1. wall push-up?
Stand an arm’s length from a wall with your hands flat on it at chest height. Lean in until your nose nearly touches the wall, then push back. Step your feet further away to make it harder.
How long does it take to read “How to Do Your First Push-Up: A 6-Week Beginner Plan”?
About 4 minutes. It is published in Fitness by James Whitaker.
Who wrote “How to Do Your First Push-Up: A 6-Week Beginner Plan”?
James Whitaker — Fitness writer from Manchester. I write simple home and gym workouts for busy beginners and people getting back into training. Check with your doctor before starting a new program.