How To Train To Do 10 Push-Ups?

Push-ups are one of the most effective bodyweight exercises for building upper body and core strength. They engage multiple muscle groups, including the chest, shoulders, triceps, and core, making them a fundamental movement for overall fitness. Mastering push-ups can improve muscular endurance, posture, and functional strength that carries over into everyday activities.

Setting achievable fitness goals, like completing 10 push-ups, is essential for building motivation and maintaining consistency. Small, attainable goals provide measurable progress and keep you focused on long-term success.

In this guide, you'll learn how to assess your current push-up ability, master proper form, and follow a step-by-step progression to reach your goal. We'll also introduce the EMOM (Every Minute On the Minute) method—a structured and time-efficient training technique designed to help you build endurance and strength to complete 10 push-ups confidently.

Assess Your Starting Point

Before you begin your push-up journey, it’s important to know where you're starting. Understanding your baseline ability helps you track progress and choose the right level to begin your training.

How to Test Your Current Push-Up Strength:

• Find a flat, comfortable surface.
• Get into a standard push-up position: hands slightly wider than shoulder-width apart, body in a straight line from head to heels.
• Perform as many push-ups as you can with proper form. Stop when you can’t complete another rep without breaking form.
• Record the number of reps you completed.

If You Can’t Perform a Single Push-Up

Don’t worry! Many people start here. If a full push-up feels too difficult, begin with easier variations like wall push-ups or incline push-ups. These variations build strength and prepare your body for standard push-ups.

Master the Proper Push-Up Form

Before adding reps or intensity, it’s essential to master proper push-up form. Good form ensures you're building strength effectively while protecting your body from injury.

Key Elements of Proper Push-Up Form

• Hand Placement: Place your hands slightly wider than shoulder-width apart, with fingers pointing forward. This positioning engages your chest, shoulders, and triceps.
• Body Alignment: Keep your body in a straight line from head to heels. Avoid sagging your hips or raising them too high. Engage your core and glutes to maintain alignment.
• Controlled Movement: Lower your chest slowly toward the ground until it nearly touches. Keep your elbows at a 45-degree angle from your body. Push through your palms to return to the starting position.

Why Proper Form Matters

Starting with correct form prevents injury, especially to your shoulders and lower back. It also ensures you engage the right muscles—chest, shoulders, triceps, and core—making your training more effective. Focusing on quality over quantity will help you build a solid foundation for future progress.

Push-Up Progression Plan

Progression is the key to building strength and moving closer to your goal of completing 10 push-ups. Gradually increasing the difficulty of your exercises allows your muscles to adapt, grow stronger, and develop the endurance needed for standard push-ups. Skipping steps or rushing can lead to poor form and potential injuries, so it’s important to follow a structured progression.

Detailed Push-Up Progression Steps

1. Wall Push-Ups
   • How to Do It: Stand facing a wall, place your hands shoulder-width apart on the wall, and step back until your arms are fully extended. Bend your elbows to bring your chest toward the wall, then push back to the starting position.
   • Sets/Reps: 3 sets of 10–12 reps
   • Weekly Frequency: 3 times per week
2. Incline Push-Ups
   • How to Do It: Place your hands on an elevated surface like a sturdy table, chair, or countertop. Keep your body in a straight line and lower your chest toward the surface, then push back up.
   • Sets/Reps: 3 sets of 8–10 reps
   • Weekly Frequency: 3 times per week
3. Knee Push-Ups
   • How to Do It: Start in a push-up position but lower your knees to the ground. Maintain a straight line from your head to your knees. Lower your chest toward the floor and push back up.
   • Sets/Reps: 3 sets of 6–8 reps
   • Weekly Frequency: 3 times per week
4. Full Push-Ups
   • How to Do It: From a plank position with hands slightly wider than shoulder-width apart, lower your chest toward the floor while keeping your body in a straight line. Push back up to the starting position.
   • Sets/Reps: 3 sets of 5–8 reps
   • Weekly Frequency: 3 times per week

‍

Advancing with the EMOM Method

Once you've built a foundation with easier push-up variations and can complete at least one standard push-up, it’s time to level up using the EMOM method. EMOM, or Every Minute On the Minute, is a training technique designed to improve strength, endurance, and consistency.

What is the EMOM Method and How Does It Work?

• At the start of every minute, you perform a set number of push-ups.
• Once you finish the reps, you rest for the remaining time in that minute.
• This cycle continues for a set duration (e.g., 8–10 minutes).

Benefits of Using EMOM for Push-Ups

• Structured Training: Clear sets and rest times keep your workout organized.
• Progressive Overload: Gradually increases intensity without overtraining.
• Time-Efficient: Short but effective workouts that build both strength and endurance.

Step-by-Step EMOM Guide

• Week 1:
  • Timer: Set for 8 minutes.
  • Exercise: Perform 5–6 knee push-ups at the start of every minute.
  • Extra Hold: After the EMOM, complete a 10-second 90-degree push-up hold for 3 sets, resting 2 minutes between sets.
  • 3 times per week
  • Weekly Goal: Total of 120–144 knee push-ups.

• Week 2:
  • Timer: Increase to 10 minutes.
  • Exercise: Continue with 5–6 knee push-ups each minute.
  • Extra Hold: Increase hold time to 12 seconds for 3 sets, resting 2 minutes between sets.
  • 3 times per week
  • Weekly Goal: Total of 150–180 knee push-ups.

Equipment Needed

• A medium resistance band for assisted push-ups.
• Parallettes (optional) for hand placement comfort and deeper range of motion.

How EMOM Builds Strength and Endurance

This method forces your muscles to work under consistent fatigue, improving both muscular endurance and strength. The timed structure pushes you to complete reps efficiently, helping you progress toward unassisted, full push-ups faster.

Tips for Success

To make the most of this push-up program, keep these tips in mind:

• Focus on Form Over Speed: Quality beats quantity. Performing push-ups with proper form prevents injuries and ensures you're strengthening the right muscles.
• Be Consistent and Patient: Building strength takes time. Stick to the schedule, trust the process, and avoid rushing.
• Celebrate Small Milestones: Every bit of progress counts! Whether it’s completing more reps, holding a position longer, or moving to the next progression, recognize and celebrate your improvements.

Consistency, proper technique, and steady progression are the keys to mastering 10 push-ups and beyond.

Conclusion

Mastering your first 10 push-ups is a journey that starts with understanding your current strength, building proper form, progressing through easier variations, and advancing with the EMOM method to develop endurance and power. By following this structured plan and staying consistent, you'll gradually build the strength and confidence needed to reach your goal.

You can start our pushup guide to make it easier

Remember, progress takes time. Stay committed, focus on maintaining good form, and celebrate every small victory along the way. Every rep brings you one step closer to achieving your goal.

Start today! Take that first step, track your progress, and watch yourself grow stronger each week. Your 10 push-ups are within reach—let’s make it happen!

‍

Frequently Asked Questions

Can the average person do 10 push-ups?
Many people can work up to doing 10 push-ups with proper training, but not everyone can do them right away. Factors like fitness level, muscle strength, body weight, and consistency in exercise affect this ability. With a structured plan and regular practice, most people can achieve 10 push-ups over time.

Why do I struggle to do 10 push-ups?
Struggling with push-ups can be due to several reasons:

• Lack of Upper Body Strength: Weak chest, shoulders, triceps, or core muscles can make push-ups difficult.
• Poor Form: Incorrect technique can make the exercise harder and less effective.
• Body Weight: Push-ups involve lifting your own body weight, so a higher body weight can increase the challenge.
• Muscle Endurance: If your muscles fatigue quickly, it can be hard to complete multiple reps.

Following a progression plan and focusing on form can help overcome these challenges.

Is 10 push-ups a good set?
Yes, completing 10 push-ups in a set is a solid goal, especially for beginners. It demonstrates a good level of upper body and core strength. For more advanced fitness levels, increasing reps or adding variations can provide continued progress.

What percentage of people can't do 10 push-ups?
Studies suggest that a significant portion of adults struggle with basic bodyweight exercises. Research indicates that 30–40% of adults may not be able to perform 10 proper push-ups due to low upper body strength, poor fitness habits, or lack of regular exercise. However, with consistent training, most people can improve and reach this goal.

‍