A standard pushup is a fundamental full-body movement that requires significant engagement from the pectoralis major, triceps brachii, and anterior deltoids, alongside substantial stabilization from the core musculature. For many individuals beginning their fitness journey, achieving the full expression of this movement can be challenging due to the high percentage of body weight that must be controlled. The standard floor pushup requires pressing approximately 64% of one’s body weight, which necessitates a structured and progressive approach to strength development. This guide provides a systematic path to build the necessary strength and body control to successfully perform your first full pushup.
Mastering Foundational Body Alignment
Before initiating any movement, it is important to first master the static plank position, which is the exact alignment required at the top of every pushup repetition. This foundational posture ensures the spine is neutral, preventing the lower back from arching or the hips from sagging during the exercise. Proper alignment involves placing the hands roughly shoulder-width apart, with the wrists positioned directly beneath the shoulders.
The body must form a single, straight line extending from the crown of the head down to the heels. To maintain this rigidity, the abdominal muscles, gluteal muscles, and quadriceps must be actively engaged and contracted.
This full-body bracing transforms the pushup from merely an upper-body exercise into a complete strength and stability movement. Failing to establish this rigid plank during the initial phase will likely result in poor biomechanics and compromised form in all subsequent stages of the progression.
Phase 1 Building Strength with Elevated Hands
The first step in reducing the load is to perform the pushup with the hands elevated, which changes the angle of the body relative to gravity. This modification, often beginning with wall pushups, substantially decreases the percentage of body weight the upper body must manage. Once a high level of strength is achieved against a wall, the hands can be moved to a lower, more challenging surface, such as a sturdy counter or a weight bench.
This progression is based on the inverse relationship between the height of the hand elevation and the difficulty of the exercise. For example, performing an incline pushup with the hands elevated reduces the body weight load significantly. As strength increases, lowering the hands increases the load. A useful benchmark for moving to a lower elevation is achieving three sets of 10 to 12 repetitions with perfect, controlled form.
Maintaining the straight-body plank is important, regardless of the incline height. This phase allows the primary pressing muscles—the chest and triceps—to adapt to the movement pattern while gradually increasing the resistance. Consistent training with excellent form is the most effective way to build muscle capacity for the next, more horizontal phase.
Phase 2 Bridging the Gap to the Floor
To bridge the strength gap between incline work and the full floor movement, two primary techniques are utilized: the knee pushup and eccentric-only training. The knee pushup significantly shortens the body’s lever length, which reduces the amount of body weight being lifted to approximately 49%. This variation allows the trainee to maintain a horizontal torso and practice the full range of motion while placing less strain on the pressing muscles.
It is necessary to ensure the body remains straight from the head to the knees, engaging the core and glutes to avoid the common mistake of arching the lower back. The knee pushup is especially useful for building endurance and improving the motor pattern required for the full movement.
Once a person can comfortably complete multiple sets of controlled knee pushups, they are ready to introduce the second technique: eccentric training.
Eccentric training focuses exclusively on the lowering phase of the movement, where the muscles are lengthening under tension. Muscles are capable of handling significantly more weight in the eccentric phase than in the concentric (pushing) phase, making this a powerful tool for rapid strength gains. To perform this, a person starts in the top plank position and slowly lowers their chest to the floor over a controlled tempo, such as three to five seconds. Since the goal is only to build strength in the lowering action, the person can then return to the top position by simply crawling or standing up.
Achieving and Maintaining the Standard Pushup
Once a person can perform high-repetition sets of knee pushups and successfully control the eccentric phase from the full plank position, they are prepared to attempt the standard pushup. When attempting the first full repetition, focus on maintaining the tight, rigid plank position established in the earlier phases.
The chest should be lowered until it is within a fist-width of the floor, ensuring the elbows track at about a 45-degree angle from the torso to optimize muscle recruitment and shoulder health. Once the initial goal of a single, perfect repetition is achieved, the focus shifts to building volume and consistency in training.
To maintain and advance progress, the exercise can be incorporated into a regular routine with a goal of accumulating several sets of repetitions that challenge the muscles without sacrificing form. Progression can then be achieved by incorporating advanced variations, such as the narrow-grip pushup, which increases the activation of the triceps.