StrongerPushups.com

FIRST TIME HERE?

Take the quick strength test to find your perfect starting week.

This personalizes your 3×/Week Push-Up Challenge so you progress safely and effectively.

Strength Test

CHALLENGE STARTER

Find your level and get the right starting week for our 3×/week push-up program.

Welcome to StrongerPushups.com

This is a simple, no-equipment program designed to help you get stronger, improve your push-ups, and build real fitness you can feel.

You can track your progress however you prefer:

  • Write your numbers down manually, or
  • to save your streak, max tests, and 3×/week challenge progress so you can actually see how far you've come.

Start with a quick strength test, find your starting week, and begin building strength one workout at a time.

No fancy equipment. No complicated plans.
Just consistent work and real results.

Let's get stronger together!

▸ FORM GUIDE

How to Do a Perfect Push-Up

Watch the tutorial before starting your first session. Good form builds real strength — sloppy reps build bad habits.

KEY FORM POINTS

  • 1

    Hands shoulder-width apart

    Fingers pointing forward, wrists directly under shoulders.

  • 2

    Straight line head to heels

    Engage your core and glutes — no sagging hips or raised bum.

  • 3

    Chest touches the floor

    Full range of motion — partial reps don't count.

  • 4

    Arms fully extend at top

    Lock out at the top without shrugging your shoulders.

StrongerPushups.com · 3×/Week Program

Your Personalized 3×/Week
Push-Up Challenge

Train 3 times per week for best results

Select a week above to preview the program

Take the strength test to get your recommended starting week, or browse any week below.