Use these 4 steps to learn How To Get Better At Push Ups! If you’re a beginner, learn how to do a pushup properly and the best way to improve them. Then, once you’re a beast, use the pushup variations to have some fun!
"You're the first person I've ever had explain this in a way that makes sense. The simpler work-into-it-slowly versions are genius. Thank you!" - Glenda
Push-ups look simple, but if you’ve ever tried to do one properly, you know they’re anything but.
They require full-body strength, control, and coordination, which is exactly why so many women struggle to improve them (and why doing more reps isn’t always the answer).
If you can’t do a push-up yet, or just want to get stronger at them, you’re in the right place. Below, you’ll learn exactly how to build up your strength step-by-step so push-ups finally start to feel doable. This is the exact approach I use with clients who join my workout programs to help them get stronger.
How To Get Better At Push Ups
- 📖Start with: Incline push-ups
- 📋Form: Master push-ups form with a tight core and a straight body
- 📖 Focus: Lower with control and don't rush reps
- 📋Exercises: Use complementary exercises to get stronger
- ⭐ Frequency: Train push-ups twice per week
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Jump To
- How To Get Better At Push Ups
- What Muscles Do Pushups Use
- Proper Push-Up Form (For Beginners)
- Common Push Up Mistakes
- How To Get Better At Push Ups In 4 Easy Steps
- Step 1: Start on a wall (Incline Push Ups)
- Step 2: Lower to a bench or a stair
- Step 3: Eccentric Push ups on the floor
- Step 4: Do Regular Push Ups
- How To Improve Your Push Ups
- Push Up Variations
- Supplemental Exercises To Make Push Ups Easy
- Upper Body Workout To Get Better At Pushups
- You’re Probably Closer to Your First Push-Up Than You Think
- How To Do Push Ups For Beginners FAQs
- More Fitness Resources To Get You Strong
What Muscles Do Pushups Use
I find that the first mistake females make when wanting to improve their pushups is not knowing which muscles the exercise works.
Most people believe that a pushup targets only the chest. And though that is a big part of it, the exercise primarily hits the entire upper body musculature.
In addition, it requires strength from the core/torso. So really, the pushup is a total body exercise. The main muscles it targets are:
- The chest muscles (the pectorals)
- The shoulders (deltoids)
- All the arm muscles (biceps and triceps, but also the muscles in the forearm)
- The back muscles (specifically the serratus anterior as well as the lats)
- The core muscles (anterior abdominals, deep internal abdominals, and the glutes)
ALL of these muscles must work together to properly perform a pushup.
Proper Push-Up Form (For Beginners)
- Starting position: plank position with your hands under and ever so slightly wider than your shoulders.
- Core tight: Squeeze the glutes and ensure the front core muscles are engaged.
- Elbows: Tuck the elbows back as you lower your body towards the floor keeping the neck neutral (don't flare them!)
- Speed: Pause briefly at the bottom before reversing the movement and returning to the starting position.
Common Push Up Mistakes
For a better understanding of how to do pushups for beginners, don’t make the mistakes below.
Mistake #1: Cocking the elbows out
You don’t want your elbows wide at the bottom of a pushup.
It turns the shoulders in, can cause pain, and doesn’t get you close to your goals.
You want your elbows slightly tucked backward. This requires more strength but it’s how you master the movement.
Think of making an “A” with your body and arms instead of a “W”.
Mistake #2: Disengaging The Abdominals
This is most commonly seen pressing up from the bottom position though it occurs in a general plank position too. The low back arches and the person performing the pushups comes up kind of like a worm (versus a straight line).
The anterior core muscles should stay engaged the entire time which means the low back should mostly remain neutral throughout the plank position.
Mistake #3: The Turtle Neck
This is a thing, I swear.
When people can’t do a pushup (or get too tired), instead of bending their elbows they try to touch their nose to the floor by moving at the neck. In short: it gives the illusion you’re getting lower than you are.
The neck should remain neutral with the chin up slightly (maintaining that straight line) and the movement should come from your elbows.
How To Get Better At Push Ups In 4 Easy Steps
The golden question, how do I make push-ups easier?
Most females have been taught to start from their knees and magically hop to their toes. They’re then disappointed when they can’t make the transition or can’t do more than 1-2.
Do not start from your knees.
Doing this is a poor way to teach the form of the pushup and results in lackluster strength and no progression. Instead, check your ego and follow the steps below.
Step 1: Start on a wall (Incline Push Ups)
I realize that no one really wants to do this. However, it is the best way to master the form of the movement without any actual load.
If you’re doing them correctly, you will still find them challenging in your shoulders, triceps, and core.
This is the place where you work the foundation. Where you play around and MASTER the form of tucking your elbows and keeping the core engaged. Without this, you’ll never progress. Learn exactly how to do a wall push up.
When you can do twelve easy wall pushups. Move on.
Step 2: Lower to a bench or a stair
By lowering your hands towards the floor, you’re putting more weight into your pushup. You’re progressing it.
By using a stair or bench you’re giving yourself time to adjust before putting all your weight into the movement.
If you find form is going to hell, elevate a bit higher. Learn more about How to do an eccentric push up.
When you can perform 10-12 elevated pushups progress to the next step. But not before then.
Step 3: Eccentric Push ups on the floor
You’re now progressing to the floor to give your body the time to adjust to the resistance. However, you’re not performing a full push up.
Again, form comes first.
Instead, you’re going to use eccentric training. This means that you’ll start in push up position and try to lower yourself to the floor for a count of 4-5 full seconds while maintaining proper form. Once on the floor, collapse and get back to the top (do not perform the press back up).
When you can do 6-8 eccentric repetitions, move on to the final step.
Step 4: Do Regular Push Ups
You are now ready to start working on performing push ups into your training program!
The trick here is playing around with repetition ranges and not going past your form limits. If your form begins to breakdown, stop.
Begin with 2-3 full pushup repetitions for 3 sets. Each week or every other, try to add one more. Make sure you’re taking full rest between sets.
Remember, performing pushups with crappy form will never progress you to the fun stuff you’re looking for. Be strict.
How To Improve Your Push Ups
Once you can perform push-ups on the floor, the goal becomes simple: build strength to get more reps with good form. Aim to train push-ups 2–3 times per week, working up to 10 repetitions.
Day 1: Max effort
Perform 2 sets of push-ups for max reps, stopping when your form starts to break down. Over time, work on beating your previous reps.
Day 2–3: Build strength
Use variations and techniques to improve your strength and control (you can find more in these exercises to improve push-ups or this bodyweight push workout).
Try using techniques like:
- Slow negatives (eccentrics): lower for 2–3 seconds
- Paused reps: hold briefly at the bottom
- Band-assisted push-ups: use a mini band for support
- Cluster sets: break reps into small chunks with short rests
These methods help you get stronger without just doing endless reps.
Push Up Variations
Once you can do 10 full pushups from the floor, you may want to start working in some push up variations!
There are lots of variations out there so you can constantly push yourself in regards to your training.
Some fun pushup variations are:
- Feet elevated push ups
- One hand elevated push ups (on a kettlebell or block)
- Single leg push ups
- Unilateral push ups
- Combo push ups (push up with a sliding crunch)
- Ring push ups
Supplemental Exercises To Make Push Ups Easy
Because push ups are an upper-body dominant movement, it only makes sense to strengthen the muscles you’re using outside of just the push up exercise.
Spend time improving your upper body strength (the arms, shoulders, triceps, and back muscles) to make your pushups stronger. Some great upper body exercises include:
- Dumbbell rows
- Any and all triceps exercises (here are the best tricep exercises for women!)
- Overhead presses (or the exercises in this shoulder workout no equipment)
- Rear delt fly’s
- Pec flys
- Pullovers
- High Plank position & all plank variations
- Deadbugs
- Bird dog
Upper Body Workout To Get Better At Pushups
Push-ups don’t exist in isolation, you need full upper body strength to improve them.
You can practice push-ups on their own, or use this quick workout 1–2 times per week to build the strength that carries over. All you need is a set of dumbbells and a bit of space.
| Push Ups | max reps |
| Deadbug | 10/side |
| Rest | 90 seconds x 3 sets |
| 1 Arm Row | 10/arm |
| Tricep Pressdown | 12 reps |
| Rear delt fly | 10 reps |
| Rest | 60 seconds x 3 rounds |
| Eccentric Push up | 6 reps |
| Rest | 30 seconds x2 sets |
To perform the workout:
Complete the workout in two circuits + a finisher:
- Perform each circuit back-to-back, then rest as indicated
- Finish all rounds of one circuit before moving to the next
- End with controlled eccentric push-ups
Note: For push-ups, use the floor or an elevated surface depending on your current strength. Focus on quality reps over quantity.
You’re Probably Closer to Your First Push-Up Than You Think
If push-ups feel frustrating right now, you’re not alone, and you’re probably closer than you think. One of my clients recently said:
That’s how progress actually happens, not by being perfect, but by making small tweaks and building strength step by step. If you’re tired of guessing and want a plan that actually builds your strength week by week, that’s what 6 Weeks to Strong is designed to do.
How To Do Push Ups For Beginners FAQs
To improve your push ups, first make sure to master basic form. From there make use of different training techniques like using eccentric push ups, pause reps, and banded pushups in your training program. After that, begin to add volume to your push up training.
To get better at push ups you need to master the form of a push up first. Learn from an elevated position (like a wall) to keep the elbows in an “A” position, the core engaged and the neck neutral. From there, slowly build up your strength by lowering the elevation closer and closer toward the floor. Do not learn push ups from your knees as the strength will not transfer to the full movement.
Michelle says
Thank you so much for explaining this. I have always resorted to knee pushups but I can't say I've seen a lot of progress in my strength over the years! This really helps me understand why my pushups are stalled.
fitasamamabear says
Yes!! Start doing them with a full lever but elevated and strength will sky-rocket. Enjoy!
Chrissy says
Thanks for these tips! Push ups are a weak spot for me so def going to try working my way through the progressions you provided.
fitasamamabear says
Glad it helps! I love push ups but they definitely don't come easily!
Amy Roskelley says
Thanks for the tips! I always forget to engage my core, and I really need to get stronger there.
I'm definitely going to practice these things to get better at Pushups!
fitasamamabear says
There's so many things to think of sometimes it's hard to remember them all! Glad it was helpful!
Lisa says
Thanks for sharing all these tips! I've always had so much trouble with pushups and these really helped.
fitasamamabear says
They're tricky for a lot of women, but once you get them it's AWESOME
Jennifer says
Love ALL these tips! I'm on my way to a healthier body with your help! Love the vids - makes it so much easier to see the proper form.
fitasamamabear says
Yay! Happy the videos help!
Mandy Applegate says
OMG - I didn’t realise I was a turtle neck! Thanks for helping me, I had no idea I was doing push ups wrong but knew there must be a better way - now I know!
fitasamamabear says
Hehe it's a common one but unless you video yourself it's hard to realize it!
Glenda says
You're the first person I've ever had explain this in a way that makes sense. The simpler work-into-it-slowly versions are genius. Thank you!
fitasamamabear says
You just made my DAY. So happy I could break it down for you!