5 Weeks to Perfect Push-Ups

Push-ups can be conquered in 5 weeks with this step-by-step program.

Push-ups are one of the most well known exercises around, and for a good reason. They are probably one of the best total body exercises a person can do. The problem? Many people can’t do push-up exercise routines because of too little upper body strength. If you can’t do a push-up, look no further! It is your time to shine because a proper push-up is possible for you, and we’re going to show you how – literally, step-by-step! By doing this program, you should be able to do at least two sets of 10 regular push-ups, with correct form, by the end of the 5th week! After that, the sky is the limit.


What To Do: Perform the type of push-up indicated for each week. Complete 3 sets of 12 repetitions on non-consecutive days, totaling 3 days per week. See the videos below for demonstrations.


Week 1: Wall Push-Up (the further you stand from the wall, the more challenging)

Week 2: Incline Push-Up (the shallower the incline, the more challenging)

Week 3: Box Push-Up

Week 4: Modified Push-Up

Week 5: Regular Push-Up  (start with 2 sets of 6 on the 1st day, 2 sets of 8 on the 3rd day,  and 2 sets of 10 on the 5th day.)  Voilà – you’ve done it!!

Wall Push-Up

Incline Push-Up

Box Push-Up

Modified Push-Up

Regular Push-Up

You May Also Like:
1 Day Push-Up Challenge
7 Day Push-Up Challenge
Shape Up Size Down, 7 Day Push-Up Challenge
Tone-Up With The Perfect Push-Up

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. If week one or two is too easy, can you I jump right into week 3 push ups? Or If the proper push up form of Week 5 is too hard do I have to start right from the beginning?

    1. Every time you do pushups, or any other exercise, continue to increase the number of reps until you can’t do anymore, without form being compromised.
      Correct form and increasing the number of reps, is the key to success. 🙂

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