How to Get Your First Push-Up!

02.19.2021 - By Sweat Out; Happiness In!

Download our free app to listen on your phone

What’s up, Achievers?! We got a ton of great feedback from our "Get Your First Pull-Up" episode that we decided to create one for the push-up as well!

You'll find a ton of underlying common themes from training for your first pull-up to training for your first push-up; however, we do deep dive on specific technique you'll want to adopt for push-ups.

A sample program might looking something like this if you were training push-ups 3 times per week:

Week 1: 3 sets of 8
Week 2: 3 sets of 9
Week 3: 3 sets of 10
Week 4: option to drop down the incline by a couple inches and do 3 sets of 8, or stay at the same height and do 4 sets of 8!

You can follow that progression until the incline you're using is around knee height.

From there you'll want to practice:

1) Push Up to an Elevated Surface
2) Kneeling Push-Ups

Just alternate between those two movements and get 3-4 sets of Grease the Groove (leave 2 reps in the tank). Each week, try to add a rep or even a set.

For even faster results, we think it would be a great idea to follow a total body strength training program like RISE that also incorporates compound movements as well as chest pressing and core work!

We hope you enjoyed this episode! If you did, we’d love you forever if you left a rating and review on iTunes - it seriously helps us out a lot! Please DM us @achievefitnessboston on Instagram if you have any questions you’d like us to answer. Until next time, sweat out; happiness in!

Jason and Lauren

P.S. For a list of free resources as well as more information about our in-person and virtual training services, check out this link:!

More episodes from Sweat Out; Happiness In!