Move · Videos · Technique · 6 min

Push-Up Progression Plan: Build Up to 50 Push-Ups in a Row

Push-Up Progression Plan: Build Up to 50 Push-Ups in a Row — video by FitnessFAQs Play · 6:11

Video by FitnessFAQs on YouTube · Open on YouTube

A physiotherapist explains a simple plan for people who can already do 15 to 25 push-ups: 70 strict reps per session, three times a week, squeezed into fewer sets as the weeks go by, always stopping a few reps short of failure.

  • 6 min
  • Intermediate
  • Low impact (no jumping)
  • No equipment
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Step by step 6

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  1. Keep each set continuous: if you need a breather, pause at the top with locked elbows, not on your knees. 0:46
  2. Full range: chest to the floor and elbows locked out on every rep; a fast tempo is fine. 1:03
  3. Avoid cheating: don't let your lower back sag or cut the push-up short at halfway. 1:22
  4. The plan: 70 total reps a session, each set a few reps short of failure, three times a week. 2:15
  5. Rest strictly 1 to 2 minutes between sets, with at least a day of recovery between sessions. 3:44
  6. Sample plan for a 25-rep max: keep 70 reps a session but squeeze them into fewer sets each week. 4:40

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Chest to the floor and elbows locked out on every rep
  • If you need a breather, pause at the top with straight arms, not on your knees
  • Don't let your lower back sag or cut the range of motion short

What it works

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Joints it uses 3 takes load

  • Shoulders takes loadfull push-ups, 70 reps a session
  • Elbows takes loadfull push-ups to lockout
  • Wrists & hands takes loadpush-ups on the hands
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by FitnessFAQs; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety