Push-up progression
Build a plan for your first clean push-up.
This tool stays narrow on purpose. Enter the push-up numbers you can do right now, then get the next variation and a simple week you can actually repeat.
No account required
Enter your current push-up numbers.
This tool keeps the question narrow: where are you in the push-up progression, what should you train next, and what should the week actually look like?
What you get
Your current stage
Know whether wall, incline, knee, negative, or full-rep builder work is the right place to train.
Your next variation
See the next step in the chain so you stop guessing which progression belongs after this one.
Your weekly plan
Get a two-day or three-day rhythm with one primary movement, one support movement, and one trunk drill.
Related guides
Push-Up Progression for Beginners
Read this if you want the longer-form walkthrough behind the progression the tool gives you.
Beginner Calisthenics Workout Plan at Home
See how a push-up progression fits into a broader beginner week you can actually stick to.
How to Start Calisthenics at Home
Use this if your push-up plan is part of a bigger beginner reset.
More options
Guppy vs Freeletics for Beginners
Compare Guppy with a more general training app if you care about a narrower beginner path.
Guppy vs Madbarz for Beginners
Read this if you want to weigh Guppy's progression clarity against a larger workout library.
Calisthenics level test
Find your starting level, see what it means for push, pull, legs, and core, and get a repeatable first-week plan built for real beginner progress.
Skill path finder
Choose a skill like L-sit, handstand, planche, or pistol squat and get your current stage, next progression, and the support exercises that actually unlock it.
Home workout generator
Generate one useful beginner home workout for today based on your level, available time, goal, equipment, and the result you want to train toward.
Calorie calculator
Estimate your BMR, maintenance calories, and a daily target for fat loss, maintenance, or muscle gain.
Macro calculator
Turn your calorie target into protein, carb, and fat grams using simple presets for fat loss or muscle gain.
BMI calculator
Calculate BMI, see the standard adult category, and compare your current weight to the healthy range for your height.
Pull-up readiness checker
Check whether your grip, scap control, and horizontal pulling are strong enough to start real pull-up training, and get a prep plan if not.
Should I train today?
Turn soreness, sleep, and motivation into a simple call: full session, lighter session, or recovery day.
Exercise swap finder
Swap one home exercise for another when your setup, joint tolerance, or confidence level changes.
FAQ
First push-up plan FAQs
Use these answers to sanity-check where this push-up tool fits in your bigger beginner routine.
Is this tool only for complete beginners who cannot do a full push-up yet?
It works best for beginners moving through wall, incline, knee, negative, and low-rep full push-up stages. If you can already do many strict reps, the plan will be too basic.
How often should I train the push-up plan it gives me?
The tool recommends a two-day or three-day rhythm so you can repeat the pattern consistently without turning every session into a max-effort test.
Should I still train legs and core if my main goal is a first push-up?
Yes. The push-up plan solves your pressing progression, but most beginners still do better when it sits inside a simple full-body week that includes legs, trunk work, and recovery.