GET BETTER  AT PUSH UPS

12-WEEK GUIDE

Can Beginners  Do Push Ups At  Home?

Yes — anyone can learn  to do a push up! Start with  the right technique and  progress gradually.

How Long Does It  Take To Progress  Push Ups?

Push ups take time to  complete with good form. On average, it can take 12  weeks to drop an incline.

A step-by-step  guide is helpful for consistency:

✅ Add Incline ✅ Increase Repetition

Get started 👉

1

1

INCLINE

Adding an incline to push  ups allows you to practice  the movement while  decreasing the stress on  your upper body and core.

2

2

LINEAR  PERIOD- IZATION

Volume of training is more  important than your max  number of reps.

Screenshot Guide

Week 1: 8 reps x 3 sets Week 2: 8 reps x 4 sets Week 3: 8 reps x 5 sets De-load: add 2 reps but move back to 3 sets Week 4: 10 reps x 3 sets Etc. Continue for 12 weeks!

TAP BELOW TO SHOP THE BOX I USE FOR INCLINE PUSH UPS!

Have big pull up goals? Find a free 12-Week Pull Up Guide below!