💪 Push-Ups Tracker

Start with wall push-ups (pushing away from a wall while standing), then progress to incline push-ups on a counter or sturdy chair. Gradually lower the surface height over weeks until you reach the floor. This progression builds the same muscles without the frustration of failing at full push-ups.

There is no magic number. Start with however many you can do with proper form, even if it is 5. Consistency matters infinitely more than volume. Most people find that doing 3 sets throughout the day (morning, lunch, evening) is more sustainable than one exhausting session.

Push-ups primarily develop chest, shoulders, triceps, and core. For balanced upper-body development, adding pull-ups or rows for your back and biceps creates a complete routine. But push-ups alone will produce visible and functional strength gains that surprise most beginners.

For moderate volumes (under 50 per day), daily push-ups are fine because the muscles recover quickly from bodyweight work. If you are doing high volumes or feeling joint soreness, alternating days gives connective tissue time to adapt and reduces overuse injury risk.