Strength / 12-16 Weeks / Easy

​About this Plan:
Hate doing push ups? Then you are missing out on great benefits like building strong upper body muscles, toning your arms and shoulders, building endurance, plus this exercise can be completed anywhere and did I mention FREE?

The below plan will help you start with simple, easy-to-follow push ups, then progress into more challenging form, and then finally you will be introduced to the standard full-body push ups.

CAUTION
Avoid push-ups if you have shoulder or neck problems that may me exacerbated or made worse with this exercise. Always consult your physician before starting any exercise or diet program.

Strength

STEP ONE:
Determine your current ​fitness level. See below statements and choose one that best describes your current strength level:

1. I can do none! I can't even get off the floor
2. I can do maybe 1 or 2 push ups, but usually on a bench or a counter
3. I can do some floor push ups, but the modified ones (on the knees)
4. I can do some standard push ups, but not much
5. I Can do standard push ups with no issues at all

STEP TWO:
Based on your answer, select the plan that best matches your answer:
(1 or 2) Start with Push Up plan #1
(3) Start with Push Up plan #2
(4 or 5) Start with Push up plan #3

Push Up Plan #1

​Sets: 1-3 sets
Repetitions: 10 to 25+
Frequency: 2-3 days a week
​Duration: 12+ weeks
Tempo: 2-1-2
​Progression: Increase your push up by 3-5 push ups if you can complete 3 sets of the same number of reps. For example, if you can complete 3 sets of 15 reps, then increase your repetitions by 3-5 extra push ups and continue.
Details:

• Start with wall push ups and build your endurance until you are able to do 3 sets of 50+ wall push ups
• Start incorporating table push ups into your routine by substituting one set. For example - Set 1: 10 Table Push Ups / Set 2 & 3: 50 Wall Push Ups
• As you get stronger, incorporate more sets of table push ups until you can complete 3 sets of table push at 10-25 repetitions
• Repeat the above cycle until you are able to do 3 sets of table push ups at 50+ reps before starting to incorporate the next level of push ups (modified push ups)

Extra Challenge: Challenge yourself every 2 weeks to complete 1-3 sets of an Isometric Push Up Hold. Aim for 10 seconds to start with and build up the hold time by 2 seconds.

Push Up Plan #2

​Sets: 3-6 sets
Repetitions: 5 to 25+
Frequency: 2-3 days a week
​Duration: 12+ weeks
Tempo: 2-1-2
​Progression: Increase your push up by 3-5 push ups if you can complete 4 sets of the same number of reps. For example, if you can complete 4 sets of 10 reps, then increase your repetitions by 3-5 extra push ups and continue.
Details:

• Start with table push ups (see below illustration) and build your endurance until you are able to do 4 sets of 25+ wall push ups
• Start incorporating modified push ups (see below) into your routine by substituting one set. For example - Set 1: 5 Modified Push Ups / Set 2, 3 and 4: 25 Table Push Ups
• As you get stronger, incorporate more sets of modified push ups until you can complete 4 sets of modified push ups at minimum of 10 repetitions
• Repeat the above cycle until you are able to do 4 sets of modified push ups at 25+ reps before starting to incorporate the next level of push ups (regular push ups)

Extra Challenge: Challenge yourself to complete 50 modified push ups non-stop. 

Push Up Plan #3

​Sets: 3-6 sets
Repetitions: 10 to 25+
Frequency: 2-4 days a week
​Duration: 12+ weeks
Tempo: 2-1-2
​Progression: Increase your push up by 3-5 push ups if you can complete 4 sets of the same number of reps. For example, if you can complete 4 sets of 15 reps, then increase your repetitions by 3-5 extra push ups and continue.
Details:

• Start with table push ups (see below illustration) and build your endurance until you are able to do 4 sets of 25+ wall push ups
• Start incorporating modified push ups (see below) into your routine by substituting one set. For example - Set 1: 5 Modified Push Ups / Set 2, 3 and 4: 25 Table Push Ups
• As you get stronger, incorporate more sets of modified push ups until you can complete 4 sets of modified push ups at minimum of 10 repetitions
• Repeat the above cycle until you are able to do 4 sets of modified push ups at 25+ reps before starting to incorporate the next level of push ups (regular push ups)

Extra Challenge: Challenge yourself to complete 

ILLUSTRATIONS

Wall Push Ups

​Progression: Increase your push up by 3-5 push ups if you can complete 3 sets of the same number of reps. For example, if you can complete 3 sets of 15 reps, then increase your repetitions by 3-5 extra push ups and continue.

Instructions:

• ​Stand with feet shoulder-width apart and bout 3 feet away from the wall
• Lean forward, while keeping the body straight, and place hands on the wall at around shoulder level or slightly below. Elbows bent at 90 degrees
• Push back until arms are fully extended
• ​Your exercise speed should follow a 2-1-2 tempo: 2 seconds leaning forward, 1 second hold, 2 seconds pushing back

Table or Counter Push Ups

Instructions:

• ​Stand with feet shoulder-width apart and bout 3 feet away from the table / counter
• Lean forward, while keeping the body straight, and place hands securely on the edge. Elbows bent at 90 degrees
• Push back until arms are fully extended

Modified Push Ups

Instructions:

• Kneel down on both knees. knees are hip-width apart
• Lean forward by placing hands on the floor at shoulder level. Elbows bent at 90 degrees
• Push up until arms fully extended. Keep your body in a straight line throughout the exercise

Push Ups

Instructions:

• Place feet hip-width apart
• Lean forward by placing hands on the floor at shoulder level. Elbows bent at 90 degrees
• Push up until arms fully extended. Keep your body in a straight line throughout the exercise

Isometric Push Up Hold

Instructions:

• Hold your forward position, while elbows at 90 degrees, for an extended time. See different plans for recommendations
• Aim for 10 seconds to start with and build up the hold time by 2 seconds

Elevated Push Ups

Instructions:

• Start by kneeling on the floor and leaning forward by placing hands at shoulder levels
• Carefully place both feet on an elevated and secure platform like a bench or a sturdy chair
• Lean forward until elbows are bent at 90 degrees
• Push up until arms fully extended. Keep your body in a straight line throughout the exercise

Dive Bomber Push Ups

Instructions:

• Start with both hands and feet at shoulder width apart, legs and arms fully extended while hips at highest elevation
• Carefully bend the elbows to push forward until you get to a push up position
• Continue the momentum by lowering the hips to the ground and arching upper body to allow for arms to fully extend
• Reverse the movement to go back to starting position and repeat

Optional

• Plan and track your daily progress with the Daily Action Planner