From Zero to 20 Push-Ups: A Simple Plan Anyone Can Follow By Sensei Liam Musiak
- Liam Musiak
- Sep 4
- 3 min read
Push-ups are one of the most effective bodyweight exercises for building strength in the chest, arms, shoulders, and core. Yet for many people, doing even one proper push-up feels impossible at first. Don’t worry — it’s actually far more common than you think. The truth is, the hardest step is going from 0 → 1. Once you can do your first push-up, building up to 20 becomes much easier.
That’s why I’ve put together this simple plan. It’s designed for complete beginners who can’t yet do a full push-up, but want to reach 20 within a couple of months.
The Daily Habit: 100 Knee Push-Ups
Every single day, perform 100 knee push-ups.
Break them into manageable sets (e.g., 10×10, 5×20, or 4×25).
Focus on full range of motion: chest down close to the floor, arms locked out at the top.
Keep your body in a straight line from shoulders to knees.
Legs and feet: keep your shins and feet relaxed on the floor — don’t cross your ankles or twist your body. Balance matters.
Why knee push-ups? Because they reduce the weight you’re pressing, while still working the chest, triceps, and shoulders. They allow you to build endurance and strength without collapsing under the difficulty of a full push-up.
How to Do Knee Push-Ups Correctly
Start on hands and knees, hands slightly wider than shoulder-width.
Walk your knees back so your body forms a straight line from shoulders → knees.
Keep your shins and feet relaxed on the floor (don’t cross your ankles).
Lower your chest toward the ground by bending your elbows.
Push back up until your arms are straight.
👉 Focus on keeping your body tight and straight — no sagging hips, no arching back.
The Weekly Test: Normal Push-Ups on Saturdays
Once a week — every Saturday — test yourself on full push-ups.
Place your hands under your shoulders, keep your legs straight, and rest on the balls of your feet.
Attempt as many as you can in a row with good form.
Don’t worry if you can only do one at first. That one push-up is your breakthrough.
Each week, you’ll notice the number creeping up: 1 becomes 3, 3 becomes 5, and soon you’ll be hitting double digits.
This weekly test is crucial. It gives you a target, keeps you motivated, and shows the progress you’re making.
Core Strength: The Missing Link
One limitation of knee push-ups is that they don’t challenge your core as much as full push-ups. To balance this, add plank holds:
2–3 sets of 30–60 seconds daily.
Keep your body tight, back flat, and abs engaged.
Legs and feet straight, pressing into the floor to keep your whole body activated.
This will make the transition to full push-ups much smoother.
What to Expect Week by Week
Here’s a rough timeline if you stick with the plan:
Weeks 1–2: Build endurance with knee push-ups. On Saturday, you might manage 0–1 full push-ups.
Weeks 3–4: Your upper body adapts. Saturday test: 2–5 full push-ups.
Weeks 5–6: The jump happens. Saturday test: 8–12 full push-ups.
Weeks 7–8: You’re stronger, more efficient. Saturday test: 15–20 full push-ups.
Final Thoughts
This plan works because it’s simple, consistent, and realistic. By doing 100 knee push-ups every day, you condition your chest, arms, and shoulders with high volume. By testing once a week with full push-ups, you train your body and mind to cross that initial barrier.
Don’t be embarrassed if you can’t do one right now — it’s far more common than you realise. The important thing is starting. Going from zero to your first push-up is the hardest part. After that, building up to 20 is just about showing up and putting in the work.
Stay disciplined, stay patient, and remember: strength isn’t built in a day, but it is built every day.
— Sensei Liam Musiak
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