From Modified to Mighty: How to Finally Nail Your First Full Push-Up

Be honest — how many times have you smashed out endless knee push-ups or incline push-ups, thinking this is the road to that elusive full push-up?

And yet… months later, still stuck on the modified version. Stronger, yes. But not actually closer to getting that chest-to-floor push-up off your toes.

Here’s the deal: if we only ever add more reps of the easier version, we just get better at the easier version. Progress? Sure. But progress in the wrong direction.

So how do you actually bridge the gap? Enter my three favourite game-changers: cluster sets, slow eccentrics, and push-up holds.

1. Cluster Sets – quality over quantity

Think of these as mini push-up sets. Instead of pumping out 15 knee push-ups, you’re doing fewer reps of a harder version — maybe just 1–3 reps — then taking a short rest before repeating until you hit your total for the round.

It feels a bit weird at first (I only did 2 reps?!), but here’s the magic: you’re finally training the version you want to get stronger at. And that’s how you get closer to that first proper push-up.

2. Slow Eccentric Push-Ups – master the lower down

We’re naturally stronger in the lowering phase of a movement than the push back up. So why not use that to your advantage?

Try this: lower yourself down in a push-up for a slow 3–5 count, then reset at the top. That’s it.

It builds strength, control, and confidence in the hardest part of the move. Bonus: it makes you feel like a total badass when you realise how low you can actually go.

3. Push-Up Holds – own your sticky spots

We all have that spot where everything falls apart — the bottom of the push-up, halfway up when your core checks out, or right before locking out.

Instead of skipping past it, camp out there. Hold the position. Engage your core, push the floor away, and breathe. These holds train your body to stay switched on where you usually crumble.

Putting it together

Next time you’re working on push-ups, don’t just chase more reps of the easy stuff. Mix in cluster sets, slow eccentrics, and holds. Yes, it feels harder. Yes, it might mean fewer total reps. But that’s exactly what gets you unstuck.

And when that first chest-to-floor, toes-off-the-ground push-up happens? Trust me, you’ll feel like you’ve won Olympic gold. 

You don’t get to your first full push-up by staying comfy with the modifications. You get there by flirting with the harder stuff — one rep, one slow lower, one cheeky hold at a time.

Strong pecs & zero regrets,
 

XO Jane