Practice pushups consistently, 2 to 4 times per week
Use proper form on every rep
Keep your body in a straight line from head to heels
Brace your core and glutes
Place your hands slightly wider than shoulder-width
Lower your chest until it is close to the floor
Press through your palms evenly
Control the lowering phase
Increase reps gradually over time
Do multiple sets instead of one max set
Stop a few reps before failure on most sets
Add incline pushups if full pushups are too hard
Add decline pushups if full pushups become too easy
Use knee pushups to build volume if needed
Practice negatives by lowering slowly
Include plank holds and core work
Strengthen triceps, chest, shoulders, and upper back
Warm up before training
Rest enough between sessions
Track your reps and sets
Improve range of motion and consistency
Keep elbows at a comfortable angle, not flared too wide
Breathe steadily during each rep
Maintain a steady training progression
Eat enough protein and calories to support strength gains
Sleep enough for recovery