Beginner Push-Up Progression Workout
Can't yet do a full push-up, or want to build past twelve? This routine works through five variations in order of difficulty — start where you're strong, and use the next session to move one step down the list. It's the same progression Coach Dexter walks members through inside the app.
1 set of each move, easiest to hardest · 30–45s rest between moves
1. Incline Push Up
12 × 3Place your hands on a bench or sturdy box, slightly wider than shoulder-width, with arms straight.
Start here if a floor push-up isn't there yet.
2. Bodyweight Knee Push Ups
12 × 3Start on all fours with hands placed slightly wider than shoulder width on the floor.
3. Push Up
12 × 3Set up in a high-plank position with your hands slightly wider than shoulder width and arms locked.
The standard rep — this is the goal move.
4. Decline Push Up
12 × 3Place your feet on a sturdy bench, step, or low platform and lower your hands to the floor.
5. Diamond Push Ups
12 × 3Get into a high plank with your hands directly under your chest, thumbs and index fingers touching.
Hardest of the five — triceps do the extra work.
Do this workout with Coach Dexter counting your reps
The Pusher times every move, calls out your reps out loud, and keeps score — free forever, no gym required. Bring a friend into Push Together and train the same session live, side by side, from anywhere.