Move · Videos · Technique · 11 min

Build Up to Your First Push-Up

Build Up to Your First Push-Up — video by Hybrid Calisthenics Play · 10:39

Video by Hybrid Calisthenics on YouTube · Open on YouTube

A step-by-step push-up progression from wall push-ups through incline and knee push-ups to a full push-up, with rep goals for each stage. Ideal if you can't do a push-up yet.

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

Tap a time to watch that step in the video.

  1. The method: pick a version you can do with good form, practise it once or twice a week, then progress. 1:22
  2. Shoulders: keeping them back and down usually helps you feel the work in your chest. 1:55
  3. Elbows: tuck them about 30–45 degrees from your body, a little more if your shoulders are sore. 2:25
  4. Body line: keep a fairly straight line from head to feet, abs tight and lower back neutral. 2:54
  5. Wall push-ups: the place to start and learn good form; spread your feet if it's still too hard. 3:28
  6. Wrist pain: experiment with hand height and stand about an arm's length from the wall. 4:25
  7. Incline push-ups on a secure railing or table around chest height; nothing glass or fragile. 5:41
  8. Advanced incline push-ups on a secure chair or stool; film yourself to check your form holds. 6:25
  9. Knee push-ups: a solid strength builder, especially when coming back from injury. 7:24
  10. Toward a full push-up: lower from your toes and rise on your knees, or push from the bottom for 6–10 seconds. 8:46

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

Form cues from the coach

  • Keep a fairly straight line from head to feet with abs tight
  • Tuck the elbows about 30–45 degrees, more if your shoulders are sore
  • Master each easier version with good form before moving on

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loadincline, knee and full push-ups
  • Elbows takes loadincline, knee and full push-ups
  • Wrists & hands takes loadpush-ups on the hands
  • Knees moveskneeling for knee push-ups
  • 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 standing at a wall, then incline push-ups on a table or chair

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 Hybrid Calisthenics; 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