Start with incline push ups progression matters

Knees down is fine form beats ego

Use wall or bench push ups to build strength

Keep elbows at 30–45° not flared

Squeeze glutes to protect your lower back

Progress reps weekly not daily

Rest more between sets than you think

Don’t rush the descent control it.

Use negatives if full reps aren’t there yet.

Stop when hips sag or pike

Two good reps today beats zero tomorrow

Everyone struggles at first totally normal