Push-up Program: Beginner
This program is designed for newer athletes who cannot perform a proper push-up, or for athletes who can only perform a few good reps before their mechanics fail. Scaling is
always encouraged and the difficulty of the program can easily be modified by the athlete or coach. This template is designed to be printed so you can keep track of your progress
by writing notes, reps, measurements, times, weights, etc.. Good luck!
Week 1 Week 2
Day Movement Rep Scheme Remarks Athlete Notes Day Movement Rep Scheme Remarks Athlete Notes
Make a note of your PR set of
push ups. Use an incline that
1 max set allows you to complete at least As few sets as possible. Try to
Monday
Push-ups Rest as needed, then 10 perfect reps if needed. Monday Push-ups 30 reps reduce the height from last
(Test Day) 30 reps For the 30 reps, complete this week.
in as few sets as possible. Note
the height of the incline.
:10 front, :10 right, :10 left
One "rep" is one back-and-forth
Hollow Rocks 4x15 seconds 3-way planks 5x30 seconds without rest. Rest 1-2 minutes
rock.
between sets.
The goal here is to get time
Heavy, but perfect reps. Elbows
Wednesday Dumbbell Bench Presses 4x10
in, neutral grip.
Wednesday Barbell Bench press 3x10 under tension. Loading should
be moderate.
Inverted Rows (Barbell or
3x10 Inverted Rows 3x15 Reduce the incline.
Ring)
As few sets as possible. Either Use the ground or a very
Friday Push-ups 30 reps maintain or reduce the height Friday Push-up negatives 3x10 challenging incline. Slow
from Monday.. controlled descent on each rep.
Plank to push-ups 3x30 seconds Plank to push-ups 3x45 seconds
Week 3 Week 4
Day Movement Rep Scheme Remarks Athlete Notes Day Movement Rep Scheme Remarks Athlete Notes
Rest as needed between sets.
Try to increase the number of
Use an incline that allows you
Monday Push-ups 3 max rep sets
to perform at least 12+ reps per
Monday Push-ups 4 max rep sets reps in each set, or lower
incline from last week.
set.
:20 front, :20 right, :20 left
One "rep" is one back-and-forth
Hollow Rocks 3x20 seconds 3-way planks 3x60 seconds without rest. Rest 1-2 minutes
rock.
between sets.
Pick a dumbbell weight that can
Wednesday Dumbbell Overhead Presses 3 max sets be done for 12+ reps. Rest as Wednesday Barbell Bench press 3x10 Try to go heavier than week 2.
needed.
Inverted Rows 3 max sets Reduce the incline. Inverted Rows 3 max sets Beat your score from last week.
Use the ground or a very Try to PR your best set of push-
Friday Push-up negatives 3x10 challenging incline. Slow Friday (Re- Push-ups 1 max set ups. Maintain perfect
controlled descent on each rep. mechanics throughout.
test Day)
Plank to push-ups 3x45 seconds Plank to push-ups 3x60 seconds
Hip extensions 3x12 Hip extensions 3x15
Comments
Although there is some back work built into the program, you need to stretch and mobilize before and after these workouts. By week 4, there’s a good chance beginners will be sore and it's important to prevent any imbalances
from developing between the chest and the back. If there's tightness in your pecs and shoulders, get a good warm up and mobilize those areas.
Remember the following rules for these exercises:
1. Maintain a strong hollow-rock position.
2. Keep the shoulders externally rotated by screwing your hands into the ground or onto the barbell.
3. Send the elbows back, not out to the side.
