Modify your push-ups to meet your fitness level

Fitness fads come and go, but the push-up lives on. The classic old-school exercise is still celebrated for its no-equipment-needed simplicity. Using just your body weight, each rep strengthens the arm, shoulder, and chest muscles, as well as the core, hips, and legs.

Because push-ups engage the entire body, they remain a trusted marker of overall strength and fitness. The U.S. military still uses timed push-ups — completing a set number in one or two minutes — to assess body strength, muscular endurance, and core stability, all vital to combat readiness. (Each branch sets slightly different parameters based on age and sex.)

For the average person, push-ups can also help improve daily function, says Dr. Edward Phillips, associate professor of physical medicine and rehabilitation at Harvard Medical School. “Push-ups mimic everyday demands, such as pushing a heavy door or getting up from the ground.”

How to do a push-up

If you need a refresher, here’s how to do a standard push-up:

1. Begin in a full plank position with your arms straight, palms flat on the floor just below shoulder level. Place your feet together or no more than 12 inches apart, weight resting on the balls of your feet.
2. Keeping your back straight and your gaze straight down, take two seconds to lower your body until your elbows are bent at 90°.
3. Take one second to push back up to complete one repetition (rep).

Each push-up lifts from 50% to 75% of your body weight, depending on your shape and size.

There is no “right” number of push-ups you should be able to do, according to Dr. Phillips. “Always perform as many as possible while keeping good form, whether it’s three, five, 10, or more,” he says. “Focus on your progress. If you can do even one more push-up this week than last week, you’re on the right track and getting stronger, and that’s what’s important.”

Push-ups also can be adjusted for almost any fitness level. “You can increase or decrease the intensity by changing your body’s angle, your hand placement, and the speed you do them,” says Dr. Phillips.

Push-ups can supplement your usual exercise routine or serve as the foundation for a quick home workout. “They’re also a great way to start the day and invigorate the body,” says Dr. Phillips.

If you’re not ready for standard push-ups, want to mix up your usual push-up routine, or need more challenging options, here are several variations and modifications you can try. Choose your level: beginner, intermediate, or advanced.

Beginner level

These push-ups are easiest to perform, as they involve less body weight and place less strain on the hands, wrists, and shoulders.

Wall push-ups. Stand in front of a wall with your arms fully extended at chest height, so that your palms are flat against the wall. Bend your elbows to bring your upper body as close to the wall as possible, keeping a straight line from head to heel. Pause, then push away from the wall to return to the starting position. To increase the intensity, gradually move your feet back so your body is at a greater angle to the wall.

Kneeling push-ups. Kneel on all fours with your hands shoulder-width apart. Walk your hands forward until your arms are at a 45° angle to your body. Slowly lower your upper body toward the floor until your elbows are bent about 90°. Press against the floor and straighten your arms to return to the starting position.

Intermediate level

These modifications increase the intensity of a standard push-up.

Tempo push-ups. Lower your body slowly so it takes four seconds for your chest to nearly touch the ground, then immediately push back up. “The slow descent increases the time muscles are engaged, which can improve muscle endurance and strength,” says Dr Phillips.

Uneven push-ups. Place one hand on a yoga block, medicine ball, or similar elevated surface and the other hand on the floor. Do half your intended reps and then switch hand positions to complete your reps.

Advanced level

Advanced push-ups can increase intensity further and help you focus on specific muscle groups. Here are two that Dr. Phillips recommends.

Elevated push-ups. Performing standard push-ups with your feet elevated shifts more of your body weight onto your upper body and chest. Begin by placing your feet on a yoga block or stair step so your body is horizontal. Increase the intensity by gradually elevating your feet — for instance, by using the edge of your bed or a chair seat — so your body points downward at a greater angle.

Shoulder tap push-ups. These are great for working the chest, triceps, and core. They can also help increase shoulder strength and improve coordination, since you must maintain balance during the move. Perform a standard push-up, but when you reach the top with your arms fully extended, lift one hand off the ground, tap the opposite shoulder, and return the hand to the floor. Do the same with the other hand and shoulder. Then lower back down to complete the rep.

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