Master Your Push-Ups: A Comprehensive Progression Guide for All Levels

Posted by Melinda Noah on

Master Your Push-Ups: A Comprehensive Progression Guide for All Levels

Master Your Push-Ups: A Comprehensive Progression Guide for All Levels

Are you ready to take your push-up game to the next level? Whether you're just starting out or looking to tackle advanced push-up variations, our latest YouTube video, "Push Up Progression Guide - From Beginner to Advanced (2024)," has everything you need. In this post, we'll break down the key tips from the video to help you improve your push-up strength and technique. And don't forget to check out the embedded video for a full demonstration!

5 Tips to Improve Your Push-Ups

1. Making Push-Ups Easier

If you're struggling to get even one push-up or can only manage a few, it's important to start with easier variations. Here are some methods to reduce resistance and build your strength:

  • Knee Push-Ups: By dropping to your knees, you reduce the amount of weight your upper body has to lift.
  • Incline Push-Ups: Perform push-ups with your hands on an elevated surface to decrease resistance.
  • Resistance Bands: Use 41-inch resistance bands to provide varying levels of assistance. You can either wrap the band around your arms or anchor it above you for support.

2. Making Push-Ups Harder

Once you're comfortable with basic push-ups, it's time to add some challenge. Increasing resistance can help build more strength:

  • Weighted Push-Ups: Place weights on your back or wear a weighted vest for added resistance.
  • Resistance Bands: Wrap a resistance band around your back to increase difficulty as you push up.

3. Targeting Different Areas of the Chest

To work different parts of your chest, you can adjust your push-up technique:

  • Incline Push-Ups: Focus more on the lower chest.
  • Flat Push-Ups: Balanced work on upper and lower chest.
  • Decline Push-Ups: Target the upper chest and front deltoids.
  • Hand Placement: Close grip targets the inner chest and triceps, while a wider grip focuses on the outer chest.

4. Making Push-Ups More Comfortable

Proper form and the right equipment can make push-ups more comfortable:

  • Use Dumbbells or Push-Up Handles: These keep your wrists in a neutral position, reducing strain and allowing for a greater range of motion.
  • Proper Form: Maintain a plank position with a straight line from your ankles to your head. Engage your core and avoid arching your back or lifting your butt.

5. Progressing with Your Push-Ups

To continuously improve your push-up performance, focus on these key elements:

  • Consistency: Incorporate push-ups into your fitness routine at least once or twice a week.
  • Strength Training: Build strength in the key muscles used in push-ups, such as the chest, shoulders, and triceps, through exercises like bench presses and overhead presses.
  • Progressive Overload: Aim for challenging sets of 8-20 reps. Make sure each set is difficult, pushing your muscles to their limits.

Watch the Full Video for a Step-by-Step Guide

For a complete breakdown and demonstration of these tips, watch our video below. You'll find detailed instructions and variations to suit every fitness level.

Push Up Progression Guide - From Beginner to Advanced (2024)

Shop Clench Fitness for All Your Training Needs

Need resistance bands or other accessories to enhance your push-up routine? Visit Clench Fitness for top-quality fitness gear.

Join the Conversation

Have questions or want to share your progress? Drop a comment below or join the discussion on our YouTube channel. We're here to help you achieve your fitness goals!


By incorporating these tips and regularly practicing your push-ups, you'll be well on your way to mastering this essential exercise. Stay committed, keep pushing, and watch your strength and technique soar!