How can I safely progress from knee push-ups to full push-ups?

Start by treating knee push-ups as the foundation. Focus on form, keep a straight line from your head through your hips, and anchor your shoulders over your hands. Work on controlled sets where you lower slowly (three seconds down) and push up with steady control. Once those feel manageable, add a few wall push-ups, then incline push-ups (hands on a bench or sturdy table), so you’re still keeping your body aligned but reducing the load. Pair that with some core work, planks, dead bugs, and glute bridges, to support your torso. When you feel strong at the incline level, try negative full push-ups: start in the top plank, lower slowly all the way down, then drop to your knees to push back up. Rest properly between sessions (48 hours for the same muscle group) and pay attention to any wrist or shoulder discomfort. It’s normal to need several weeks, so be patient. If you have joint issues or pain, check in with a physical therapist or trainer before upping the intensity.

Build strength gradually. Keep doing knee push-ups with perfect alignment, then shift to higher surfaces: wall push-ups, then incline, which lower the load while keeping the movement pattern consistent. Supplement with core stability exercises (planks, dead bugs) and scapular control drills (scapular push-ups) to support the shoulder girdle. Once you can do multiple sets of 10, 15 reps on an incline, integrate negative full push-ups, slowly lower from the plank, then return to the knees. Progress to partial-range full push-ups, working toward the full range as you gain strength. Prioritize recovery between sessions and watch for pain. If you experience persistent shoulder or wrist discomfort, consult a physical therapist before moving forward.