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Skill progressions

More push-ups workout: harder sets, quick practice sets and a pull

For anyone who can already do about 10 floor push-ups and wants more. It has two kinds of set: strength sets of a harder push-up, which make each ordinary push-up a smaller share of what you can do, and quick practice sets of about half your best, which teach you to string them together. Then a pull to balance the pushing, and a plank. Do it 2 or 3 times a week, not on consecutive days. The practice sets are our editorial starting point: no trial has tested them for push-ups. Can't do 10 yet? Start with the push-up challenge workout.

30 minIntermediate12 movesA bench or box · A band · An anchor point · Pull-up bar · A wallForearms · Shoulders · Chest · Triceps · Back · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoSlow bends and turns, no weightEasier: Wrist circlesHarder: Wrist flexor stretch
  2. Shoulder CARs (controlled articular rotations)2 slow circles each way, each arm
    Beginner · Shoulders, Back · 3D demoWithin the range you can controlEasier: Arm circlesHarder: Sleeper stretch
  3. Scapular push-up (push-up plus)1 set of 10
    Beginner · Shoulders, Chest, Abs · 3D demoOn your toes; pause at the topEasier: Dumbbell shoulder-blade punchHarder: Push-up
  4. Push-up1 easy set of 5 to 8
    Intermediate · Chest, Triceps, Shoulders · 3D demoWell short of failureEasier: Wall push-upHarder: Close-grip push-up (close triceps position)

Strength (pick your step)

Rest 90 s to 2 min

  1. Feet-elevated push-up3 sets of 6 to 12
    Advanced · Chest, Triceps, Shoulders · 3D demoFeet on a low, steady step first; stop 1 to 3 reps short. While your blood pressure isn't under control, use floor push-ups insteadEasier: Push-upHarder: One-arm push-up
  2. Archer push-up3 sets of 3 to 5 each side, building to 3 sets of 8
    Advanced · Chest, Triceps, Shoulders · 3D demoOnly once 15 strict push-ups are steady. Hips square; build up slowly if your shoulder has ever dislocated or felt unstableEasier: Diamond push-upHarder: One-arm push-up

Practice sets

Rest 60 to 90 s

  1. Push-up4 sets of about half your best set (at least 5 reps)
    Intermediate · Chest, Triceps, Shoulders · 3D demoEnd each set before a rep slows. Retest your best set every 2 to 4 weeks and work out "half" again (our editorial starting point)Easier: Wall push-upHarder: Close-grip push-up (close triceps position)

Pull (pick one)

Rest 60 to 90 s

  1. Band row3 sets of 10 to 15, stopping 2 to 3 reps short of failure, with 60 to 90 seconds' rest
    Beginner · Back, Biceps, Shoulders · 3D demoThe move page's dose, its editorial starting point. Anchor the band in a closed door on the hinge side. With a bar or sturdy table edge: inverted rows, 3 sets of 6 to 12Harder: Supported single-arm dumbbell row
  2. Inverted row3 sets of 6 to 12
    Intermediate · Back, Biceps, Shoulders · 3D demoInstead of band rows if you have a secure bar; stop 2 to 3 reps short, resting 90 s to 2 minEasier: Incline ring rowHarder: Bent-over barbell row

Triceps and trunk

  1. Close-grip push-up (close triceps position)2 sets of 6 to 12
    Intermediate · Triceps, Chest, Shoulders · 3D demoOptional. Rest 60 sEasier: Push-upHarder: Archer push-up
  2. Forearm plank2 holds of 20 to 30 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoBreathe throughoutEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up

Cool-down (optional)

  1. Doorway chest opener30 s
    Beginner · Chest, Shoulders · 3D demoEasier: Elbows backHarder: Fish pose (Matsyasana)
  2. Cross-body shoulder stretch30 s each side
    Beginner · Shoulders, Back · 3D demoHarder: Sleeper stretch

Tips

  • Test day, every 2 to 4 weeks: after the warm-up, do one set of push-ups to the standard on our push-up test page, then skip the practice sets. Use that number for "half your best" until the next test.
  • In your first two weeks, do 2 sets of the strength and practice blocks and stop every set with 3 or 4 reps to spare, as our plans advise for anything new. Then add reps, and move from feet-raised to archer push-ups when every set reaches the top of its range.
  • Short on time? Pair the strength sets with the rows and rest after the pair.
  • Don't add daily grease-the-groove sets on top of this workout: that's a sudden jump in load.
  • Sore wrists: make fists, use push-up handles or dumbbells to keep your wrists straight, or raise your hands on a bench. Sore shoulder: wall or incline push-ups and the push-up plus, keeping pain to about 5 out of 10 and settling by your next session.
  • With heart failure, ask your heart team first: the British Heart Foundation advises avoiding press-ups. Breathe out on every push rather than holding your breath.
  • Very sore, swollen or weak arms, or dark urine, after a big session: get medical help the same day. Stop for chest pain or pressure, dizziness, unusual breathlessness or a racing or irregular heartbeat, and get medical help.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More skill progressions

Push-up progression workout

Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.

15 minBeginner8 movesA wall, A bench or box

Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Handstand progression

Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.

25 minAdvanced9 movesA wall

Questions people ask

How long does the more push-ups workout: harder sets, quick practice sets and a pull take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A band, An anchor point, Pull-up bar, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 10 of its 12 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.