Push-Ups: Progression to Do 20 in a Row
If you're looking for a push-up progression that will get you to 20 consecutive reps, you've come to the right place. In Spain, where the exercise culture is booming and more people are choosing to get off the couch and get fit, push-ups are a classic that never goes out of style. Whether at home, in the park, or at the office (yes, I've seen more than one in the break room), this activity is a fundamental pillar of strength training that you shouldn't ignore.
Why Are Push-Ups Important?
Push-ups are more than just a simple exercise to show off on Instagram. They help you develop strength in your torso, arms, and shoulders, and are an excellent indicator of your overall fitness level. Plus, since they are a bodyweight exercise, you can do them anywhere, making them an ideal option for those with a tight schedule. Whoever said there's no time to train hasn't tried doing push-ups during a coffee break.
How to Structure Your Push-Up Progression
To achieve those 20 consecutive push-ups, it's crucial to follow an appropriate progression. You don't want to end up with arms like spaghetti, right? Here's a plan you can follow:
| Week | Push-Up Goal | Supplementary Exercises |
|---|---|---|
| 1 | 5-8 push-ups | Planks 3x30 sec |
| 2 | 8-10 push-ups | Chair Dips 3x8 |
| 3 | 10-12 push-ups | Incline Push-Ups 3x10 |
| 4 | 12-15 push-ups | Elevated Feet Push-Ups 3x8 |
| 5 | 15-18 push-ups | Explosive Push-Ups 3x5 |
| 6 | 20 push-ups | One-Handed Push-Ups (optional) 3x3 |
Common Mistakes
When you dive into doing push-ups, it's easy to fall into some common mistakes. Here's a list to help you avoid them:
- Hand Position: Make sure they are aligned with your shoulders, not too wide or too narrow.
- Body in a Straight Line: Avoid letting your hips sag or rise. Posture is key.
- Breathing: Don't hold your breath. Inhale as you lower and exhale as you push up.
- Forced Repetitions: Don't try to do more than you can. It's better to do fewer with good technique than many poorly.
- Forgetting to Warm Up: Always warm up before jumping into push-ups. A few minutes of mobility can make a difference.
Quick Tips
To make your progression more effective, here are some practical tips:
- Set a fixed schedule for training.
- Use a training journal to track your progress.
- Try different types of push-ups to work different muscles.
- Involve a friend. Having a workout buddy always helps!
- Don't neglect your nutrition; good nutrition is vital for performance.
Toni Berraquero has trained since the age of 12 and has experience in retail, private security, ecommerce, digital marketing, marketplaces, automation and business tools.
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Published: 11/05/2026. Content reviewed using experience, authority and trustworthiness criteria (E-E-A-T).
FAQ
How many push-ups should I do a day?
It depends on your level. If you're a beginner, start with 3 sets of 5-8 push-ups and gradually increase. The important thing is quality, not quantity.
Can I do push-ups every day?
It's advisable to alternate training days to allow your muscles to recover. About 3-4 days a week is ideal for progressing without the risk of injury.
What other exercises complement push-ups?
Exercises like planks, dips, and pull-ups are excellent for strengthening the muscles involved in push-ups. Additionally, they will help improve your overall endurance and strength.
Is it normal to feel pain in my arms after doing push-ups?
A little muscle soreness is normal if you're starting out or increasing intensity. However, if you feel sharp or persistent pain, it's best to consult a professional.
What diet should I follow to improve at push-ups?
A balanced diet rich in proteins, complex carbohydrates, and healthy fats will help improve your performance. Be sure to include foods like chicken, fish, legumes, and fruits in your daily diet.