When you have a pushup routine, you know exactly how many pushups to do and how to train. Having a morning pushup routine is a great way to do pushups in the morning.
Doing pushups 5-6 days a week can help you build your upper body and improve your overall body fitness.
When you do a pushup workout – it’s best to follow a pushup routine. A pushup routine can help you get better results from your pushup workout and also give your body proper rest between two workout sessions.
Read on if you want to find the best morning pushup routine for yourself.
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Best Morning Pushup Routine
To find the best morning pushup routine for you, first, you have to know your fitness level. You can easily find your fitness level to do pushups by looking at how many pushups you can do.
If you can do 7-15 pushups in one go, then you are in the beginners level.
If you can do 15-25 pushups in one go then you are in the intermediate level. And if you can do 25-50+ pushups in one go then you are at the advanced level.
Knowing at which level you are can help you find the right pushup routine for you.
Below you will find three-morning pushup routines. According to the number of pushups you can do – choose your pushup routine accordingly.
Morning pushup routine: Beginners level
If you are just starting to do pushups or you can do below 15 pushups in one go then follow this pushup routine in your morning pushup workout session.
If you do pushups according to this routine, then you will see an improvement in the number of pushups you can do within a few weeks.
After waking up in the morning, if you are doing pushups first thing in the morning or before breakfast, then first you need to warm up a little bit.
Before doing pushups, warm up for one minute. In your warm-up, you can do jumping jacks, spot jogging, hand rotation and shoulder rotation.
After completing your warm-up, take 30 seconds rest then do 10-15 wall pushups.
Wall pushups are easy to do and do not give much pressure on your body.
After doing wall pushups, most muscles that you need while doing normal pushups will get activated. Take one minute to relax your body and shake your hands or stretch your hands for the time you are relaxing to remove any stiffness from your hands.
Now you want to move to your main workout. Do normal pushups on the floor until failure. It’s okay to hit different numbers on different days. One thing you want to focus on is when you feel like you have reached your pushup limit. And you can’t do more pushups. Try to do 2-3 more pushups.
You have to cross that limit. Your mind will tell you you can’t do one more but if you push through you will be able to do 2-3 more pushups. This is crucial.
The last few pushups will help you build your stamina and muscle strength. Repeating this can help you increase the number of pushups you can do in one go.
After you have completed doing normal pushups. You should take 2-minute rest then again do wall pushups until failure.
So to summarise the morning pushup routine for beginners level:
- Start your workout with 1 minute of body warmup and stretching.
- Do 10-15 wall pushups.
- Take 1-minute rest.
- Do normal pushups on the floor as much as you can.
- Take 2 minutes rest.
- End your morning pushup workout with wall pushups until failure.
The number of days you want to do this workout: It’s important to take rest days in between two pushup days. So, you want to do pushups for two days and take one day’s rest.
If you are just starting to do pushups or you can hardly do 4-5 pushups and after performing this pushup workout – the next day you feel – there is stiffness in your hands, then you might want to take one day’s rest before you do pushups.
It’s important to take rest days if you feel your body needs it.
For beginners level, it’s recommended to do pushups 4-5 days a week. Or it’s better to do pushups for two days in a row and take one day’s rest.
Related: Should you do pushups every day?
Morning pushup routine: Intermediate level
If you can do 15-25 normal pushups in one go, then this morning pushup routine is for you.
In this pushup workout, we will focus on strength building and increasing the number of pushups you can do.
For this pushup workout – first, you want to do a warmup set. In this set, you will do three pushups.
While doing these three pushups – you want to do them slowly. So that you engage your body and your muscles get activated.
After doing 3 slow pushups, you want to do 10-12 wall pushups immediately. Then take 1.5 minutes of rest.
While relaxing, you can shake your hands or do hand stretching to relax your hands.
After resting, you should do floor pushups as much as you can but do three to four less pushups. If you can do 20 pushups (until failure), you should do 16-17 pushups.
After doing 16-17 normal pushups – you should take 2-3 minutes of rest. Then do – feet elevated pushups until failure.
To do feet elevated pushups – place your feet on a higher surface than your hands. Place your hands on the floor and keep your feet on the bed or on a sturdy chair and come to pushup position and do – feet elevated pushups.
To summarise the morning pushup routine for intermediate level:
- Start your pushup workout by doing 3 slow pushups.
- After doing slow pushups, do 10-12 wall pushups.
- Take 1.5 minutes of rest.
- Do normal pushups but 3-4 less pushups than you normally do.
- Take 2-3 minutes rest.
- End your pushup workout with – feet elevated pushups until failure.
The number of days you want to do this workout: For intermediate level, it’s recommended to do 4-5 days of pushups every week. You want to do pushups for 2 days and take one day’s rest. Then do pushups for three days and take one day’s rest.
Or do pushups for two days and take one day’s rest. And repeat.
Related: Best times to do pushups in a day.
Morning pushup routine: Advanced level
If you can do 25-50+ normal pushups in one go then this advanced morning pushup routine is for you.
In this advanced morning pushup routine, our main goal is to do different types of pushups along with the normal pushups to strengthen different muscle groups and to get a muscular body.
Start your pushup workout by doing 20 wall pushups. After wall pushups, you should take 45 seconds of rest and then do elevated feet pushups until failure.
After elevated feet pushups, take – 2-3 minutes rest and in that time shake off your hands and do hand stretching to remove the stiffness and tension from your hand muscles.
After relaxing for 2-3 minutes, you should do normal pushups until failure. After failure – stay in the pushup position but lay down and place your both hands on both sides in a relaxed position. After 10-15 seconds of rest, again do 3-5 pushups on the floor. You have to repeat this two times.
Now take 2-3 minutes rest and then do 10-15 diamond pushups and end your morning pushup workout.
To summarise the morning pushup routine for advanced level:
- Start your pushup workout with 20 wall pushups.
- Rest for 45 seconds.
- Do elevated foot pushups until failure.
- Take 2-3 minutes of rest.
- Do normal pushups until failure.
- Stay in the pushup position, lay down hands on the side, and after 10-15 seconds, again do 3-5 more pushups.
- Again stay in the pushup position and take 10-15 seconds rest and then try to do 3-5 more pushups.
- Rest for 2-3 minutes and do 10-15 diamond pushups and end your pushup workout.
The number of days you want to do this workout: For advanced level – it’s recommended not to do pushups for more than 4 days a week.
As you are doing 50-70+ pushups in one pushup workout session, you are training heavily so, your body also needs enough time to recover. That’s why you want to do pushups for 4 days and take three days’ rest.
So you should do pushups one day and take one rest day. Then do pushups for two days and take one day’s rest. Again, do pushups one day and take the next day rest.
Benefits of having a morning pushup routine
The benefit of having a morning pushup routine is you know exactly how many pushups you should do in a day and when to take rest.
Having a fixed pushup routine also helps you to minimise the decision-making from your side. This can help you in the morning if you do pushups after waking up.
It can feel tiring if – every morning, you have to decide what to do in your pushup workout.
That’s why following a pushup routine can help you train better and you know exactly how many pushups to do and what method to follow while doing pushups.
Is it good to do pushups in the morning?
Is morning the best time to do pushups?
A pushup is a bodyweight workout, so you can do pushups anywhere. Doing pushups in the morning can help you to workout earlier in the day. So, later in the day, you can stay worry-free.
Also exercising in the morning can help you to boost your metabolism.
If you want to do pushups in the morning then it’s best to do pushups before breakfast. If you want to do pushups after breakfast, you have to wait for some time to give your body some time to digest the meal.
Overall, the morning is a good time to do pushups.
How many pushups should I do in the morning?
If you are a beginner, then you should try to do 10-15 pushups in the morning. For intermediate and advanced levels they can do 15-25 and 25-50+ pushups accordingly.
For a good pushup workout, you should do pushups until failure. Or you should do pushups until you can’t do any more pushups.
Morning pushup workout with a few other exercises
As pushups train your upper body, doing some other exercises along with pushups can make a great morning workout session. Doing other exercises with pushups can help you to train your whole body.
You can pick three different bodyweight exercises along with pushups. You can do all these exercises within 15 minutes.
Here are a few exercises you can do in your morning workout session, along with pushups:
- Bodyweight squats
- Jumping jacks
- Jump squats
- Frog jump
- Read – 12 exercises you can do daily.
If you want to do pushups in the morning, then it’s best to follow a morning pushup routine.
When you follow a pushup routine, you know exactly how you should train and how many pushups you should do in the morning. This can help you to have a workout goal and reduces decision-making from your side.
So, after you wake up in the morning, you can freshen up and then according to your fitness level you can pick your morning pushup workout from the above three pushup workout routines and do your pushups.
If you follow this pushup workout routine, then within a few weeks you will see improvement in your body strength, stamina and you will see improvement in your body shape.
You can follow this morning pushup workout routine for 45 days straight or until you move to the next level.
Read next: 10 Home workout secrets to get better results from your home workouts.