Push-ups. Pull-ups. Planks. They look simple — but if you’re just starting out or returning to fitness, these bodyweight moves can feel impossible. The good news? You don’t have to jump straight to perfect push-ups on Day 1.

Building strength is a process. And before tackling advanced bodyweight exercises, it’s smart to develop a solid foundation of strength and stability. These 10 exercises will help you do just that.

Whether your goal is mastering push-ups, building upper-body power, or improving overall fitness, these moves are the perfect place to start.

1. Wall Push-Ups

A beginner-friendly way to mimic the push-up motion without the full bodyweight load.

How to do it:
Stand facing a wall, hands shoulder-width apart. Lean forward and press your palms into the wall, lowering your chest toward it. Push back to the starting position.

Benefits: Builds chest, shoulder, and tricep strength while reinforcing proper push-up form.

2. Incline Push-Ups

A step up from wall push-ups. Use a sturdy surface like a bench or countertop.

How to do it:
Place your hands on an elevated surface, body in a straight line. Lower your chest toward the surface, then press back up.

Benefits: Strengthens chest, arms, and core with less intensity than floor push-ups.

3. Negative Push-Ups

Train the hardest part of a push-up — the lowering phase — to build strength.

How to do it:
Start in a high plank position. Slowly lower your body to the floor, taking 3–5 seconds. Reset and repeat.

Benefits: Builds eccentric (lowering) strength, essential for full push-ups.

4. Plank Holds

A strong core supports proper push-up form and overall stability.

How to do it:
Hold a forearm plank or high plank with a neutral spine and engaged core for 20–60 seconds.

Benefits: Builds core, shoulder, and upper back endurance.

5. Glute Bridges

Push-ups require full-body tension — don’t neglect your lower body and hips.

How to do it:
Lie on your back with knees bent and feet flat. Lift your hips toward the ceiling, squeezing your glutes. Lower and repeat.

Benefits: Strengthens glutes, hamstrings, and lower back for improved core stability.

6. Dumbbell Chest Press

Target your chest and triceps with controlled resistance.

How to do it:
Lie on a bench or floor with dumbbells in each hand. Press the weights up, then lower them with control.

Benefits: Builds chest and arm strength needed for pushing movements.

7. Resistance Band Rows

Balance your pushing exercises with pulling movements to avoid shoulder imbalances.

How to do it:
Attach a resistance band to a secure anchor. Pull the band toward your body, squeezing your shoulder blades.

Benefits: Strengthens back muscles, improving posture and push-up stability.

8. Shoulder Taps

Build anti-rotation core strength and shoulder stability.

How to do it:
Start in a high plank. Keeping your hips stable, tap your left shoulder with your right hand. Alternate sides.

Benefits: Improves core control and shoulder strength.

9. Tricep Dips (Bench or Chair)

Strengthen your triceps to assist with the pressing phase of push-ups.

How to do it:
Place your hands on a sturdy surface behind you. Lower your body by bending your elbows, then press back up.

Benefits: Builds arm strength and endurance.

10. Dead Bug

A fantastic core exercise to teach full-body control.

How to do it:
Lie on your back with arms and legs in the air. Extend your right arm and left leg simultaneously, keeping your core engaged. Return and switch sides.

Benefits: Builds deep core stability, crucial for maintaining body alignment during push-ups.

Final Tips

✅ Progress gradually.
✅ Focus on form, not reps.
✅ Be consistent.

If you practice these 10 exercises 2–3 times per week, you’ll build the strength and stability needed to tackle push-ups with confidence.