Learning how to do push-ups properly is key not only to avoid injury, but to unlock real, visible results. If you’ve been wondering how to go from a few reps to mastering this exercise, or how to keep progressing if you’re already advanced, you’re in the right place.
In this article, we will explain step by step how to perfect your technique, adapt the exercise according to your level using the Bilbo Method Progression explained by its creator, Jesús Varela, and we will answer the most searched questions on Google about this classic and powerful exercise.
Benefits of push-ups and the muscles they work
What are push-ups for? Far from being a simple exercise, push-ups are a fundamental compound movement that activates multiple muscle groups simultaneously, making them an incredibly efficient tool for your workout:
- Chest push-ups: Work the pectoralis major and minor, developing strength and volume in your torso.
- Shoulder push-ups: Significantly involve the anterior deltoids, contributing to strong, defined shoulders.
- Secondary Muscles: Crucially strengthen the triceps (responsible for elbow extension), abdominals (to maintain core stability), dorsals and lower back (to maintain body alignment).
By incorporating them consistently and with the correct technique, you will improve your overall strength, muscular endurance and enviable body stability.
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What is the best way to do push-ups? The Perfect Technique
The best form will always be the one that suits your current level and goals. However, there is a common technical base that you must master to maximize effectiveness and minimize the risk of injury:
- Hand position: Place your hands slightly wider than your shoulders. Adjusting the width can focus on different areas (tighter for triceps, wider for pecs).
- Body alignment: Maintain a straight line from head to heels. Avoid excessive hip drop or elevation. Activate your core.
- Controlled descent: Lower your body until your chest lightly touches the ground or is very close.
Powerful push: Climb by pushing up firmly with your arms, maintaining alignment and without arching your back.
Variations according to level:
- knee bends: ideal for beginners.
- inclined push-ups: reduce the load to gain strength.
- Strict push-ups: advanced, with speed and power.
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Intelligent Progression: The Bilbo Method Applied to Push-Ups by Jesús Varela
Jesús Varela, creator of the Bilbo Method, explains how to progress in push-ups, especially useful if you are preparing for competitive exams or simply looking for a substantial improvement.
The Key: The Bilbo Set and the Right Volume
The Bilbo Method focuses on a first Set (Bilbo Set) carried almost to failure or failure, explosive and fast.
- Training volume: cramming in too many sets of push-ups isn’t going to help at all. For many, especially competitors with high training volume in other disciplines, a Bilbo Set plus one or two additional sets of push-ups (or moving on to another pushing exercise such as Bench press) is usually sufficient. A total of 3 to 5 Sets of training for the muscle group is a good starting point. Overdoing it can lead to plateauing due to accumulated fatigue.
- Frequency: I recommend a frequency 2 (e.g. Monday and Thursday) or frequency 2.5 (e.g. Monday, Thursday, Sunday; then Wednesday, Saturday), always allowing at least two days of rest for the muscle groups involved (pectoral, triceps, shoulder) between sessions. A frequency of 3 may give momentary improvements but increases the risk of rapid stagnation.
Adaptation according to your initial level:
- Low Level (<15 strict push-ups): If you don’t reach 15 reps in your Bilbo Set with strict technique, I advise you to adapt the exercise. We can’t do the Bilbo Set starting with seven reps, there we can’t work on explosiveness and speed.
- Solution: Start with push-ups on your knees or use incline push-ups (hands elevated on a bench or step) to get through those initial 15 reps in the Bilbo Set.
- Normal/High Level (>15 strict push-ups): You can start with standard push-ups on the floor or introduce more challenging variations.
Progression Strategies of the Bilbo Method:
You have several ways to progress, which you can cycle to avoid stagnation and keep improving:
- Varying the Inclination/Declination:
- Varying Grip Width (Medium/High Level):
- Use of Ballast (Advanced):
- Resistance Bands (Additional Option):
The Importance of the Bench press for Push-ups:
Bench press strength is going to bring about an improvement in push-ups, yes or yes. If you’re at a strong level, consider including the Bench press in your routine instead of obsessing only on push-ups. I, not specifically training pushups but with a strong Bench press, can perform 70-80 reps.
How many push-ups a day should be done? Quality Over Quantity
As you have seen with the Bilbo Method, it is not a daily magic number. It depends on your level and the progression system you follow. The guide is:
- Perform as many repetitions as your Bilbo Set allows with good technique.
- Focus on steady progression: Increase repetitions at the same level of difficulty, or maintain repetitions by increasing difficulty.
The crucial thing is to maintain good technique and progress in a structured and intelligent way.
What happens if you do push-ups frequently? Benefits and Precautions
Doing push-ups following a proper progression and frequency, as proposed by the Bilbo Method, can bring significant benefits:
- Increased strength and musculature in the upper body (chest, shoulders, triceps).
- Significant improvement in posture by strengthening the core and back.
- Increased localized muscular resistance.
However, keep in mind: It’s better to fall a tad short and keep improving than to overdo it and stagnate. If you don’t allow for adequate muscle recovery (rest) or don’t vary intensity and progression methods, you could stagnate. Introducing rest days and cycling variations of progression is essential to keep progressing.
How to gain more strength for push-ups?
There are several methods to improve strength:
- Start with wall push-ups or kneeling if you have little strength.
- Increase the difficulty with extra weight or elastic bands.
- Do Sets to failure with good technique.
- Bilbo progression: repeat weekly cycles with increases in repetitions or difficulty.
Watch how to do it step by step with this video
If you want to see the technique visually, we recommend this complete video from our channel:
There you will learn the best ways to progress in your push-ups according to your level.
Conclusion: push-ups for all levels. Powered by the Bilbo Method
Push-ups are an incredibly effective exercise because they work a large number of muscles in a coordinated fashion. It doesn’t matter if you’re just starting out with wall push-ups or kneeling to reach those first 15 reps in your Bilbo Set, or if you’re already capable of doing dozens of strict push-ups and are looking for new challenges with weights or varied grips. There is always a version and progression for you.
The key is to adapt the exercise to your current capacity, maintain consistency, and use intelligent progression systems such as the Bilbo Method.
Remember the words of Jesús Varela: “Always write down the progressions, which is the way in which you will be able to measure your progress”.
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At Bilbo Team, we help you take your results to the next level with personalized training and the expert advice you need, applying principles like the Bilbo Method to transform your physique and achieve your goals. Whether you want to optimize your pushup training or any other goal,
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