20h ā¢ Training šŖ
š„ Push-Ups Explained: First Rep ā Advanced Skills
Do you want your first push-upā¦
or do you already have push-ups and wonder if doing 100 a day actually helps?
Letās break down the push-up properly ā what itās for, how to progress it, and how it leads to advanced calisthenics skills like the planche.
šŖ Why Push-Ups Matter in Calisthenics
Push-ups train your horizontal push, which hits:
Chest
Shoulders
Triceps
Without push-ups, your upper body strength is incomplete.
Itās also one of the hardest muscle groups to train without weights, which makes push-ups essential in calisthenics.
š£ How to Get Your FIRST Push-Up
The goal is simple:
š Start with the easiest version you can do
š Gradually make it harder
If you canāt do a push-up yet, start with height:
Wall push-ups
Bench / table push-ups
Lower and lower until closer to the ground
Once low:
Knee push-ups
ā ļø Important step most people skip:
After knee push-ups, do negative push-ups
Lower slowly ā go back up on your knees
This bridges the gap to your first full push-up.
ā¬ļø How to Make Push-Ups HARDER
Once regular push-ups are solid:
Feet elevated push-ups
Diamond push-ups
Archer push-ups
One-arm negatives ā one-arm push-ups
š” Skip flashy explosive push-ups
Theyāre harder on wrists and not necessary for strength.
š How to Progress Push-Ups (The Smart Way)
Train push-ups like a bench press.
Choose a version where you can do:
š 6ā30 reps to failure
That counts as a working set.
When it gets too easy:
Make the variation harder
Not more reps forever
This range builds strength and muscle efficiently.
š¤ Should You Do 100 Push-Ups a Day?
Only for two reasons:
1ļøā£ You want to get really good at push-ups
Specific skill = specific practice
2ļøā£ Mental challenge & consistency
Doing something hard daily builds discipline and momentum
š« Itās NOT required for strength or skill progression.
š Quick Summary
Start high ā go lower
Use knee + negatives before full push-ups
Progress difficulty, not just reps
Train to failure (6ā30 reps)
100/day is optional, not mandatory
š Want help choosing the right push-up level for YOU?
Inside the community, you get:
Full push-up progressions
A free masterbook
Coaching feedback
Like-minded people training skills, not just reps
Join here š
Whether your goal is 1 push-up or 100,
Train smart. Stay consistent.
And always stay awesome šŖš„
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š„ Push-Ups Explained: First Rep ā Advanced Skills
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