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.
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 stageKnow whether wall, incline, knee, negative, or full-rep builder work is the right place to train.
- Your next variationSee the next step in the chain so you stop guessing which progression belongs after this one.
- Your weekly planGet a two-day or three-day rhythm with one primary movement, one support movement, and one trunk drill.
Related guides
- Push-Up Progression for BeginnersRead this if you want the longer-form walkthrough behind the progression the tool gives you.
- Beginner Calisthenics Workout Plan at HomeSee how a push-up progression fits into a broader beginner week you can actually stick to.
- How to Start Calisthenics at HomeUse this if your push-up plan is part of a bigger beginner reset.
More options
- Guppy vs Freeletics for BeginnersCompare Guppy with a more general training app if you care about a narrower beginner path.
- Guppy vs Madbarz for BeginnersRead this if you want to weigh Guppy's progression clarity against a larger workout library.
- Calisthenics level testFind 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 finderChoose 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 generatorGenerate one useful beginner home workout for today based on your level, available time, goal, equipment, and the result you want to train toward.
- Calorie calculatorEstimate your BMR, maintenance calories, and a daily target for fat loss, maintenance, or muscle gain.
- Macro calculatorTurn your calorie target into protein, carb, and fat grams using simple presets for fat loss or muscle gain.
- BMI calculatorCalculate BMI, see the standard adult category, and compare your current weight to the healthy range for your height.
- Pull-up readiness checkerCheck 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 finderSwap one home exercise for another when your setup, joint tolerance, or confidence level changes.
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.