Get down on all fours with your hands underneath or just wider than your shoulders. Extend your legs and back to form a straight line, then lower yourself to the ground so that your elbows are bent at 90 degrees. Push yourself back up until your arms are straight and try to do as many reps with good form as you can.

Now that you know the different types of push-ups, it’s time to put them together into a beginner push-up routine. Here’s a simple routine to help you get started: Wall Push-ups – 2 sets of 10 reps Incline Push-ups – 2 sets of 10 reps Knee Push-ups – 2 sets of 10 reps Negative Push-ups – 2 sets of 5 reps Rest for 60 seconds between each set.

As a Beginner: 2-3 sets of up to 10 reps, focusing on your technique. For Bodybuilding: 3-4 sets of 12-15 reps, modified as needed to ensure you’re reaching near muscular failure. As a Conditioning Tool: Multiple sets of 10-15 reps with very low rest to keep your heart rate up.

While you may be familiar with standard pushups, there are many variations that may help you get started, progress, or increase difficulty. Try doing a set of 10 to 15 of each exercise, rest, and then do another set of 10 to 15. Performing fewer pushups with correct form will be better over time than completing many with poor form.

If you’re a beginner, start with modified push-ups, such as incline push-ups (using a box or bench), knee push-ups, or standing push-ups done against a wall (more on how to do these variations below), she recommends.