Daily Push-Up Program
Chelsea Espe • May 10, 2025
Follow these simple steps to improve your push ups!
1. Establish Your Baseline
Start by testing your maximum number of push-ups in one unbroken set. You can perform this in a regular plank position or from your knees—whichever is most appropriate for your current ability. Go until failure.
2. Calculate 60% of Your Max
Take 60% of your max number of push-ups. This will be your daily target.
Example:
Max push-ups: 20 reps
60% of 20 = 12 reps
3. Perform Your Daily Set
Complete your calculated number of push-ups at least twice per day, unbroken (all in a row). Focus on quality reps once in the morning and once in the evening is an easy way to plan.
4. Progress Gradually
When your daily set begins to feel easy—meaning you can complete the reps with good form and minimal effort—increase your target by 1 rep. Continue this pattern to steadily improve over time.
Form Focus: Master the Basics
Hand Placement: Hands should be directly under your shoulders—think “shoulder-width apart.”
Core Engagement: Brace your core but pulling in your belly button
Glute Activation: Squeeze your glutes throughout to protect your lower back.
Body Line: Keep a straight line from your head to your heels (or knees, if scaling).
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