Can't Do Push-Ups? Start Here — Key Takeaways
Use rest-pause at the top lockout during push-ups to significantly increase total rep volume and drive hypertrophy beyond what continuous reps allow.
Key takeaways
Rest-pause at lockout during push-ups dramatically increases total rep volume
Rest-pause at lockout during push-ups dramatically increases total rep volume
- When rep speed slows, pause at the top, recover briefly, then grind out 1-2 more reps — repeat multiple times.
- This intra-set recovery technique extends effective work capacity without full rest between sets.
Deficit push-ups build hypertrophy and end-range strength floor push-ups cannot
Deficit push-ups build hypertrophy and end-range strength floor push-ups cannot
- Greater stretch at the bottom has evidence-backed hypertrophy benefits; most trainees are weakest at this end range.
- Expect lower rep counts than floor push-ups — that's the point, not a flaw.
Track incline push-up height like gym weights to drive measurable progress
Track incline push-up height like gym weights to drive measurable progress
- Use body landmarks (mid-thigh, knee, shin height) as objective progression markers — same logic as logging barbell loads.
- Progress the incline downward over time, always staying at a level where you can hit at least 5 reps.
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In this video
- 1mWall Push-Ups: The Universal Starting Point
- 1mIncline Push-Ups: Bridging Wall to Floor
- 2mKneeling Push-Ups: A Legitimate Regression
- 2mFloor Push-Ups: Mastering Tempo and Rep Quality
- 3mRep Benchmarks and Progression Standards
- 4mDeficit Push-Ups: Extended Range for Strength and Hypertrophy
“When someone says, 'How many push-ups can you do, bro?' you need to answer, 'It depends.'”
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