If you can’t do a single push-up right now, we’ll teach you how to start push-ups from zero!
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Push-ups are one of the BEST exercises you can do. They work your chest, shoulders, arms, and core. One of the biggest advantages of doing push-ups is that they don't require any equipment and you can do them anywhere.

If you haven't worked out in a while, it's possible that you can't do a full push-up right now. The good news is that today's video will show you how to do a push-up if you are fat or too out of shape. If you can already do one, we will also show you some more advanced push-ups that you can do as you get stronger.

When practicing push-ups for beginners, it is important to stay consistent and do 5 minutes of practice every day with rest in between sets. This is the key to learning how to increase push-ups from zero to whatever your goal is.

Push-up Progression Plan
1:57 Bench Push-Ups
4:05 Knee Push-Ups
5:30 Toe Push-Ups
6:23 Tempo Push-Ups

Some more advanced push-up variations include: weighted push-ups, incline push-ups, deficit push-ups.

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Your friends here at the FFP,

-Dr. Balduzzi + The 's Health Experts @ The Fit Father Project

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**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website

    59 replies to "Can’t Do A Push-Up? How To Start Push-Ups From ZERO"

    • Lang Ho

      Didn’t know the wall pushups weren’t effective, now I know how to do them properly with this video 👍

      • John Dave

        Practice areas

      • Alexify

        Dude i have a question how i can do more push ups so hard do you have any solution?

      • Thegodwarriorytgaming

        @Alexify i have daily do knee push ups 50 wall push ups 32

      • Bernard Morrison

        @Black Lyfe yes they are because your too high and you need to get more lower

    • Malcolm Metty

      highly helpful subject to tackle as most people struggle with this no equipment exercise , walkthrough tutorial was straightforward and totally valuable , great material.

      • Fit Father Project - Fitness For Busy Fathers

        Thank you Malcolm 👍

      • Fit Father Project - Fitness For Busy Fathers

        Awesome 👍

      • GHXSTZ

        @WolfClapz yes works for all ages also very late 😉

      • Haris Hassan

        Great advice!Should I take deep breaths in as a beginner?

    • Steev Tan

      I’ve been doing push-ups regularly for a while but had no idea about some of the advanced techniques you talked about. I tried some tempo, incline and deficit push-ups and wow they’re tough. I could feel it more then some of the weighted exercises I do. Thanks for the great tips Dr. A, I always learn something new from your videos.

      • Fit Father Project - Fitness For Busy Fathers

        You’re very welcome Brother 👍

      • Some Random


    • Nempie Blues

      I love when you take impossible things and make them absolutely possible.

      • Monika T

        Yes this is so far the most helpful compared to those intimidating videos I saw out there. Thank you!

      • Siva Kumaran

        @Fit Father Project – Fitness For Busy Fathers Thank you bro❤👍

      • Chillicharlie19

        @Fit Father Project – Fitness For Busy Fathers hey, will this work for children

      • dictator gaming

        @Fit Father Project – Fitness For Busy Fathers bro my core is not engaging i wait for like 50 sec I get completely worm out but but I can’t fill any pressure on my chest or core

    • Rob Jowett

      A helpful explanation and guide to completing push-ups for those who struggle or feel that they cannot do them. This will prove to be a useful video, I am sure.

      • Fit Father Project - Fitness For Busy Fathers

        Thank you Brother 👍

    • Theodore Cook

      Dude this is amazing. I did HIIT training for the first time today and a large part of it was pushups which I’ve never been able to do. This way of working will be great for helping me build strength properly! Thanks!!

      • Fit Father Project - Fitness For Busy Fathers

        Excellent Theodore! You’re very welcome Brother 🙌

    • Greg Bilser

      Push ups do take a while to work up to and wish I’d taken advantage of a video like this. Really liked your demonstrations of variants of the exercise to try and it’s not something i’d ever thought to do. Have already tried the tempo push up and there’s definitely a completely different feel to the exercise especially in the arms. Great instructional video.

      • Fit Father Project - Fitness For Busy Fathers

        Thank you Brother 👍

    • MD j Hossain

      I tried some tempo, incline and deficit push-ups and wow they’re tough. This will prove to be a useful video. Thanks for great information.

      • Fit Father Project - Fitness For Busy Fathers

        You’re very welcome 😊

    • Folasade Adisa

      This video is amazing, I’m glad I stumbled on it, I would definitely try it out, I’ve always wanted to do a push up but have poor upper body strength, and I’m working towards improving that, this would help. I would do it and hopefully remember to come back and drop another comment in a month or so

      • Fit Father Project - Fitness For Busy Fathers

        Awesome! Keep us updated with your progress 👍

    • Richard Ledingham

      Thanks for the vid and advice Doc. I find push ups hard, I always have, but and after a brain injury(encephalitis), where I lost 65lbs of muscle in a coma and also aquired neurological issues, your vids are inspirational and educational. Thanks man.

      • Fit Father Project - Fitness For Busy Fathers

        You’re very welcome Richard 🙏🏼

    • David Hanson

      I have always struggled with push ups so this was great to see a breakdown of how you can start and how you can progress.

      • Fit Father Project - Fitness For Busy Fathers

        Awesome David 👍

    • Chatty Walks with Angela

      This is super-helpful, thank you! I’m definitely trying this. Mid-50s female here and I didn’t realise I had stopped being able to do push ups as I have become so stiff the past 2 years. Will check out your other videos to see if I can de-stiffen and easily walk down stairs again soon!

      • Fit Father Project - Fitness For Busy Fathers

        Awesome my friend! I’m very glad this was helpful for you 🙏🏼

      • James Elmore

        Many of my friends and I have spoken about the effects of Covid on activity/physical fitness over the last two years. You’re not alone.

    • Brad Stell

      ….Thank you! Recovering from a serious brain injury. Relearning how to do everything. And lost all my strength not being able to workout every day as I did for 30 years prior to my injury. Thanks Doc. Keep them coming. 🙂

      • EagleX

        @Adithya Sankar i noticed him brodda

      • أيوب جباح

        @Adithya Sankar i noticed him brotha


        God bless

      • DEADEYES

        @Adithya Sankar I noticed him broda

      • Eve Natal

        @Saif plays Because the world is full of brother’s and sisters of ours

    • Khalid Amajoud

      Fantastic tutorial. I am struggling to complete two standard push-ups, so I am definitely following your program!

      • Fit Father Project - Fitness For Busy Fathers

        Thank you very much 👍🏼

    • Beatriz Moreno

      Love the way he explained everything, it makes you want to do it and I will. Push-ups are always something that I am not able to do properly but with his advice I will be able to do it in no time. Thanks for the great advice!

      • Fit Father Project - Fitness For Busy Fathers

        You’re very welcome! I’m very glad this was helpful for you 🙏🏼

    • TeaDragonNaahva

      absolutely mind-blown by the variation where you re still doing knee-push ups, except that one leg is already extended.
      I always struggled with crossign from knee to fullform but this? Perfect. Excellent!
      Can`t wait to try – this should make the transition much easier – thank you so much!

      • Fit Father Project - Fitness For Busy Fathers

        Awesome my friend! YW 🙏

    • D Hopson

      Awesome Video… I just stumbled onto this! I have been living this basic concept since January 1. At 6′ 250lbs I could barely do 15 (5th) stair pushups, needless to say, that was very humbling. I progressed to where I could easily do 20 (4th) stair pushups and I’m currently at 27 desk (30″) pushups 3x per day 5 days a week! This morning I attempted some “real” pushups and knocked out 10 (couldn’t have done 1 in January!)!! Question… does the fact that I do my reps @ 7am, noon and 5pm each day (so spread out over the day) cause any issues? I’m currently considering an adjustable bench for my office to get to maybe 24″ and lower in the future. Do you have any recommendations on adjustable benches? Just broke into the 230’s and I feel great! Going to be exploring more of your videos! Thanks again!

      • Fit Father Project - Fitness For Busy Fathers

        Hey D Hop, first of all, congrats on the weight loss so far brother. You’re doing awesome! But to answer your question, there is absolutely nothing to worry about by spreading out your activity. Keep finding a way to better yourself and consider using some of our free content/exercise videos from our YT channel for more. As for adjustable benches, they are all pretty comparable these days. Just be sure to get one long enough for your body (as pics are misleading online) as well as one that has an incline (bonus points for decline as well).
        -The FFP Team

    • Patricia P

      Thank you for deconstructing the push up & giving me hope that one day even I can do a real push-up. The only problem is even the pre push up exercises really hurt my wrists. Feels like they’re gonna snap ! Not sure if it’s my form or just weak wrists. Any insight into how I might protect them? Should I wrap them? 🙏

      • Fit Father Project - Fitness For Busy Fathers

        Hi Patricia, thanks for writing in and great question! We recommend modifying them to help alleviate direct pressure on your wrist. So starting with a bench, or an even higher surface, can help alleviate a lot of the weight to save your wrists. As you begin to exercise more, and potentially lose any excess weight, the pressure will also lessen. In the mean time, you can also try a dumbbell bench press to help work similar muscles while taking strain off your wrists==> https://www.youtube.com/watch?v=t1iaVBMItPo
        -The FFP Team

    • Kazuma Hitoshi

      Thanks for the motivation! Last month I watched this and I can’t even do 2 reps and my form is sloppy. I wanted to build strength even though I’m just a teenager. I realized that you shouldn’t just rely on your arms just lile you said but your whole body should be involved!
      Now i can do 10 reps and 4 sets. Im planning to do 100 pushups someday!
      Thank you for motivating me to get in shape again!

      Update: i lost about 12 kg of weight
      Wth and my muscle mass kinda decreased along with my body fat

      • DudemanPlayzz

        @Kazuma Hitoshi how many push ups are you able to do now?

      • Kazuma Hitoshi

        @DudemanPlayzz regular pushups? I can now do 80 8 sets of 10 with a 1 minute break

      • Thesele Molapao

        @Kazuma Hitoshi I wanted to ask did you go on diet or purely exercise all the way

      • Kazuma Hitoshi

        @Thesele Molapao hi I’ve been busy for weeks because of the test. Yes calorie deficit for me since im overweight
        And i do split workout

      • Anthony Mendoza

        @Kazuma Hitoshi its amazing seeing how, throughout the months, you being able to do more and more push-ups, and losing weight, you have motivated me a lot, thanks man

    • xTrialKx

      Thank you so much for sharing this information.

      Before watching your video I didn’t realize there was a step between knees on the ground and straight legs. It seems really simple but having the one leg bent and the other straight makes a really big difference when you are teaching kids how to do push ups too.

      That transition is super helpful. 🙂

      • Fit Father Project - Fitness For Busy Fathers

        You’re very welcome 🙏

Comments are closed.