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If push-ups feel too hard, start here.
This simple progression helps you build strength step-by-step using safe, beginner-friendly variations.
Simple Breakdown of the Progression
- Level 1: Knees + elbows | keep core tight and back flat
- Level 2: Feet + elbows | keep elbows beneath shoulder with core tight & flat back
- Level 3: Full plank | don’t allow back to dip to floor, keep core tight
- Level 4: Modified push-up | place hands slightly wider than shoulders at chest level
- Level 5: Full push-up | hands slightly wider than shoulders, back straight, core tight
Follow this link for beginner friendly home exercise workout guides, requiring little to no equipment.