Move · Videos · Technique · 10 min

Push-Up Progression: Wall, Incline, Knees, Floor

Push-Up Progression: Wall, Incline, Knees, Floor — video by Cara Kuykens Play · 10:08

Video by Cara Kuykens on YouTube · Open on YouTube

A calisthenics athlete with 14 years' practice takes you from zero to ten push-ups through wall, incline, knee and slow negative push-ups, with form checks, wrist-friendly hand options and the common beginner mistakes.

  • 10 min
  • Beginner
  • Low impact (no jumping)
  • wall
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Step by step 10

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  1. Form: a moving plank, shoulders, hips and ankles in one line; tuck the pelvis, brace and squeeze your glutes. 0:32
  2. Hands can turn slightly out; if flat palms hurt your wrists, push-ups on your fists are an option. 1:53
  3. Scapular push-ups in a straight-arm plank; then think of pushing the floor away, not pushing yourself up. 2:59
  4. Wall push-ups: hands on the wall, body straight, lower your chest; about 15–20 reps before moving on. 4:00
  5. Incline push-ups on a sturdy bench, table or box; the lower the surface, the harder; work up to 10–15 reps. 4:20
  6. Knee push-ups: a straight line from shoulders to knees; 10–15 clean reps and you are close to a full one. 4:42
  7. Negative push-ups: from the top, lower slowly to the floor for about 3–5 seconds, then reset. 5:00
  8. Full push-ups from a braced plank; then build from three or four reps at a time towards ten. 5:19
  9. Common mistakes: sagging hips, elbows flared wide instead of 30–45 degrees, and half-range reps. 6:02
  10. Train push-ups two to three times a week, stopping one or two reps short of failure. 7:59

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

Form cues from the coach

  • Shoulders, hips and ankles stay in one straight line, like a moving plank
  • Keep elbows about 30–45 degrees from your sides, not flared wide
  • Think of pushing the floor away rather than pushing yourself up

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loadincline, knee, negative and full push-ups
  • Elbows takes loadincline, knee, negative and full push-ups
  • Wrists & hands takes loadpalms on floor or bench; fist option shown
  • Knees movesknee push-ups rest on the knees
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • 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.

Easier option from the coach: Starts with wall and incline push-ups; fist or fingertip option for sore wrists

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 Cara Kuykens; 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