Can't Do a Single Push-Up? A Beginner Progression That Works
Short answer: make the push-up lighter, not shorter. Start with knee push-ups (or wall push-ups if knees are too hard), do five short sets three times a week, and try one full push-up every two weeks. Most people get their first one within three to six weeks.
Step 1: Wall or incline push-ups
Stand an arm's length from a wall or a sturdy table and lower your chest toward it. The higher your hands, the easier it is. Aim for three sets of 10 to 15 before moving lower.
Step 2: Knee push-ups
Kneel, keep a straight line from knees to head, and lower your chest to the floor. This is the main training tool. Build toward five sets of 10 to 15 clean reps.
Step 3: Slow negatives
From the top of a full push-up, lower yourself as slowly as you can, then drop to your knees to come back up. Three to five slow lowers at the end of a workout build the strength you are missing at the bottom.
How often to train
Three times a week with a day off in between. Training every day feels faster but slows progress for beginners.
When to test a full push-up
Once you can do about 15 knee push-ups in a row, try a full one. If you get one or two, switch to a full push-up plan and keep knee sets as extra volume.
How Repvo helps
Pick "I can't do one yet" when you set up Repvo and it starts you on knee push-ups with five short sets, a rest timer and a tap-to-count screen. When you are ready, test your full push-up max and switch in Settings.
FAQ
Are knee push-ups a waste of time?
No. Knee push-ups train the same muscles with less body weight. Doing many clean knee reps builds the strength for full push-ups.
How long until my first full push-up?
Most beginners who train three times a week manage their first full push-up in three to six weeks.
Is it normal for my wrists to hurt?
Mild wrist discomfort is common at first. Turn your hands slightly outward or use push-up handles, and stop if you feel sharp pain.