Calisthenics · Updated 2026-09-15
Push up program: from 0 to 50 push-ups
A push up program works when you raise volume gradually and make the exercise harder rather than just doing more reps. Start with the hardest variation you can perform 5-8 clean reps of, train three times a week, add one rep per set per session, and change variation when you hit 15. Most people go from zero to 50 total push-ups in eight weeks.
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Test: do as many strict push-ups as you can, chest to a fist's height off the floor. The number sets your entry.
| Test result | Starting variation | Starting volume |
|---|---|---|
| 0-2 | Table or wall push-up | 4 × 8 |
| 3-8 | Knee push-up + full | 4 × 6 |
| 9-20 | Full push-up | 4 × 10 |
| 20+ | Diamond and archer push-up | 4 × 8 |
The 8-week schedule
Train three times a week with at least one rest day between sessions. Finish each session with one set taken to two reps from failure — no more.
| Week | Sets | Reps | Rest | Variation |
|---|---|---|---|---|
| 1-2 | 4 | 6-8 | 90 sec | Your starting variation |
| 3-4 | 4 | 8-12 | 75 sec | Same, higher volume |
| 5-6 | 5 | 8-12 | 75 sec | Add tempo: 3 sec down |
| 7-8 | 4 | 5-8 | 120 sec | Next variation, new cycle |
The variations, in order
- 01Wall and table push-up — learns the pattern without full load
- 02Knee push-up — same technique, shorter lever
- 03Full push-up — elbows about 45 degrees from the body
- 04Diamond push-up — shifts the work to the triceps
- 05Archer push-up — the bridge to one-arm work
- 06Pike and elevated pike push-up — shoulder focus, the road to handstand push-ups
Technique: the five points
- 01Straight line from head to heel — squeeze glutes and abs
- 02Hands under the shoulders, not level with your face
- 03Elbows about 45 degrees out, not flared to 90
- 04Chest down to a fist's height off the floor
- 05Shoulder blades retract on the way down, protract at the top
Why volume beats max attempts
Doing 100 push-ups in one set is an endurance test. For strength and size, five sets of ten in a hard variation beats forty easy reps in a row. The rule is simple: if a set past 15 reps feels easy, the variation is too easy.
How the app helps
The form analyser counts your push-ups and flags when depth slips mid-set — the error that makes people believe they are stronger than they are. Every number lands in your history so volume is trackable week by week.
How the app helps you with this
Frequently asked questions
How many push-ups should I do a day?
Daily work only makes sense at low intensity. Three sessions a week with four to five hard sets beats a hundred easy reps every day.
What muscles do push-ups train?
Chest, triceps and front delts as primary movers, plus abs, glutes and serratus as stabilisers. Diamond shifts work to the triceps, wide hands to the chest.
Why do my wrists hurt?
Usually because the wrist is bent to 90 degrees. Use parallettes or grip two dumbbells so the wrist stays neutral, and warm up with wrist circles.
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