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The push-up progression, wall to floor

By the fitvee team · Last updated

Four steps from an easy push-up to the full one: wall, incline, knee, then the floor. Move up when the step you are on feels easy.

Facing a plain wall, a man rests both hands on it at shoulder height, arms straight, body in one line.
Wall push-up, from the plan

A push-up gets harder the closer your body is to the floor, because more of your weight goes through your arms. That gives you a ladder. The wall push-up is the lightest, the incline push-up uses a counter, the knee push-up uses the floor with a shorter lever, and the full push-up is the top.

You do not have to climb it fast. Spend as long as you like on each step. The moment to move up is when the step you are on feels easy for the full set, with a smooth breath and a straight body.

The moves, one by one

Start on the lowest step where you can keep your body in one straight line.

  1. Wall push-up

    8 repsStanding

    Facing a plain wall, a man rests both hands on it at shoulder height, arms straight, body in one line.

    The lightest step. Stand closer to the wall for less load, further for more.

    1. Stand facing a wall, about an arm's length away (closer is easier), feet hip-width apart.
    2. Place your hands on the wall at shoulder height, a little wider than your shoulders.
    3. Breathe in and bend your elbows, bringing your chest toward the wall. Keep your body in one straight line.
    4. Breathe out and press back until your arms are straight but not locked.
    5. Do 6 to 8 push-ups.
    Easier

    Stand closer to the wall, so you lean less. Do 4 push-ups.

    Take care
    • Shoulders: stop short of any pinch. Use a smaller bend.
    • Sore wrists: place your hands a little lower, or turn your fingers slightly out.
    • Balance: wear non-slip shoes and stand on a floor that is not slippery.
    • Back: keep your body in one line and do not let your lower back sag.

    The full page for Wall push-up

  2. Incline push-up

    8 repsStanding

    Hands on a sturdy kitchen counter, a man holds an incline push-up, his body in one straight slope.

    Hands on a sturdy counter. The lower the surface, the harder it gets.

    1. Choose a heavy counter or table that will not slide, and wear non-slip shoes.
    2. Place your hands on the edge, a little wider than your shoulders. Walk your feet back until your body makes one straight slope from head to heels.
    3. Breathe in and bend your elbows, bringing your chest toward the edge.
    4. Breathe out and press back until your arms are straight but not locked.
    5. Do 6 to 8 push-ups, then walk your feet in and stand tall.
    Easier

    Walk your feet in closer so you lean less, or do wall push-ups.

    Take care
    • Wrists: if flat hands ache, make soft fists on the counter, or choose a wall push-up.
    • Shoulders: use a smaller bend and stop short of any pinch.
    • Balance: keep the counter steady and your shoes non-slip.

    The full page for Incline push-up

  3. Knee push-up

    6 repsOn the floor

    On a mat, a man holds the top of a knee push-up: hands under his shoulders, knees down, body in one line.

    The floor, with a shorter lever. A small bend counts when you begin.

    1. Use a mat or folded towel on a non-slip floor. Get down to the floor slowly onto your hands and knees.
    2. Place your hands under your shoulders, a little wider. Walk your knees back until your body makes a straight line from head to knees.
    3. Breathe in and bend your elbows, bringing your chest toward the floor. A small bend is fine.
    4. Breathe out and press back until your arms are straight but not locked.
    5. Do 5 to 8 push-ups, then lower your hips and rest.
    Easier

    Put your hands on a sturdy counter and do incline push-ups, or do fewer reps with a smaller bend.

    Take care
    • Wrists: make soft fists on the floor, or choose the incline push-up with hands on a counter.
    • Knees: add a second folded towel under them.
    • Shoulders: use a smaller bend and stop short of any pinch.

    The full page for Knee push-up

  4. Push-up

    6 repsOn the floor

    On a mat in a bright living room, a man holds the top of a push-up, body in one line from head to heels.

    The full push-up on hands and toes. Stop while your form is still clean.

    1. Use a mat or folded towel on a non-slip floor. Get down to the floor slowly onto your hands and knees.
    2. Place your hands under your shoulders, a little wider. Step your feet back, hip-width apart, until your body makes a straight line from head to heels.
    3. Breathe in and bend your elbows, bringing your chest toward the floor.
    4. Breathe out and press back until your arms are straight but not locked.
    5. Do 4 to 6 push-ups. Stop while your form is still clean, then lower to your knees and rest.
    Easier

    Drop to your knees (a knee push-up), or put your hands on a sturdy counter.

    Take care
    • Wrists: make soft fists on the floor, or choose an incline push-up with hands on a counter.
    • Shoulders: use a smaller bend and stop short of any pinch.
    • Back: if your lower back sags, drop to your knees.

    The full page for Push-up

How to climb

  • Do the step you are on for a few clean reps, three days a week.
  • When a set feels easy, add a rep or lower for three counts before moving up.
  • On the next step, drop the reps back and build up again. That is normal.

Build strength with a 28-day calisthenics plan

Short daily sessions at home, a step harder as you get stronger.

See the calisthenics plan

Pick your age on the plan's page

More to read and try

What the guidelines say

Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.

Stop signs

General information, not medical advice.

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