The body adapts quickly when challenged properly. Regular practice can take you from beginner to average, or from average to advanced. The important thing is to progress step by step, focus on the technique and quality of each push-up, instead of just trying to achieve the maximum number of times in a session.
Start with gentle push-up variants
push-ups on walls, on slopes or knee push-ups help increase confidence and basic strength.
master all movements
Control your body at each stage, especially when lowered and stopped at the lowest position to increase strength and maintain the correct technique.
Gradually increase the intensity
Exercising many times a week with the number of repetitions gradually increasing helps the body adapt better and improve strength stably.
More advanced exercises
Try variants like weight-bearing push-ups, change your tempo to challenge your muscles and improve overall strength.
Support the recovery process
Maintain a diet rich in protein, get enough sleep and do shoulder exercises to help muscles and joints recover and adapt better after each exercise session.
