How to do Pushups from the Floor

The pushup. A drill that everyone knows. Some of us have been doing them weekly since we were twelve years old. Others haven’t done them since they were twelve years old.


For many the pushup is a very familiar and simple test of strength and fitness. Athletes will compete to see who can do the most pushups, while those beginning an exercise program dream of doing just one.


Today I will walk you through the simple steps to get better at pushups. We are going to do this by primarily working through very few reps at a time over several sets.


In the below video, I explain my technique for eventually being able to do pushups from your feet on the floor.

The objective is simple. Do full pushups on the floor.


The process is also pretty simple, at least how I coach it.


So let’s get to it.


Step 1: Establish your start
To begin we need to find out what you can do for pushups. If you’re at a gym, I’d like you to set up a barbell in some J-Hooks on a squat rack. If you’re at home, I’d like you to find a counter top, sofa back, sofa arm, ottoman, stairs, etc . . .


Step 2: Measure your reps
At whatever implement you found (squat rack, box, sofa, ottoman), I want you to try TWO pushups. Was it easy? Could you use the full range of motion? If both answer are yes, I want you to set a timer for 10 minutes and at the top of every minute, I want you to do TWO reps.


Step 3: Evaluate your success
If you are successful, you will have done 20 reps. Congrats! Next time you will move down a notch on the squat rack or find a lower object.


If you were not able to do all ten set, no problem. How many did you get?
8 sets? -Try it again in a couple of days and see if you can get all 10 sets.
6 sets? - Try moving to a higher notch in the rack or a higher object.
3 sets? - Move up much higher. Maybe even practice pushups off the wall


Keep this rhythm going 3-4 times each week. Over several weeks, you will notice how you can now do pushups from the floor or at least much closer to the floor!


If you have any questions about progressing your pushup, please reach out and I would be happy to talk!