Build Your First Push-Up: 3 Exercises That Actually Work
If you’ve ever wondered how to get better at push-ups, you’re not alone. Push-ups are one of the best bodyweight strength exercises, but they’re also one of the most challenging—especially for beginners. At Sweat Fixx Wakefield and Sweat Fixx Arlington, one of the most common goals we hear is, “I want to be able to do a full push-up.”
If you haven’t already, check out the Instagram reel below where I break down three simple exercises that will help you build the strength needed for your first (or next) push-up. We’ll be embedding the video here so you can follow along.
Why Are Push-Ups So Hard?
Push-ups require much more than upper body strength. They demand stability through your core, strength through your chest, shoulders, and triceps, and the ability to keep your entire body working as one unit.
The mistake many people make is simply trying push-ups over and over again. While practice matters, building the strength behind the movement is what leads to real progress.
The good news? You don’t have to start with full push-ups to get there.
1. Incline Push-Ups with Shoulder Taps
This is one of my favorite progressions because it teaches proper push-up mechanics while reducing the amount of body weight you’re pressing.
Using a bench, box, or step allows you to maintain good form while building confidence. Adding shoulder taps challenges your core to resist rotation, which is one of the biggest pieces people often overlook.
As you get stronger, you can gradually lower the incline until you’re performing push-ups from the floor.
2. Negative Push-Ups
If there’s one exercise that accelerates push-up progress, it’s this one.
Start at the top of a push-up and lower yourself toward the floor as slowly as possible. Once you reach the bottom, simply reset however you need—even if that means dropping to your knees before returning to the top.
The goal isn’t the push back up.
The goal is controlling the lowering phase.
This builds strength throughout the full range of motion and teaches your muscles exactly what a full push-up feels like.
3. Dumbbell Chest Press
Push-ups are essentially a moving plank combined with a pressing exercise.
A dumbbell chest press allows you to focus purely on developing pressing strength without worrying about balancing your entire body.
As your chest, shoulders, and triceps become stronger, you’ll notice push-ups begin to feel much more manageable.
Don’t be afraid to gradually increase your weights over time. Progressive overload is how your body continues getting stronger.
Be Patient With the Process
One of the biggest misconceptions is that some people are simply “good at push-ups.”
The reality is that push-ups are a skill built through consistent strength training.
If you can’t do 10 push-ups today, that’s okay.
Focus on improving these three exercises, stay consistent, and you’ll be surprised how quickly your strength improves.
Progress isn’t about being perfect—it’s about getting a little stronger every week.
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We can’t wait to help you get stronger—one push-up at a time.