Learn Push-Ups

Fun Kids Exercise Tutorial · Ages 5–11

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Push-ups, taught the right way, with modifications so every kid can win.

What this tutorial is

Learn Push-Ups teaches one of the most useful upper-body exercises the right way, with modifications so every kid can win. Push-ups can feel impossible if a kid starts from the full version, so Mr. J shows a progression — from wall push-ups to knee push-ups to the full move — letting each kid work at the level that fits them today.

How kids do the move

Mr. J starts kids against a wall: hands flat at shoulder height, body straight, bend the elbows to lean in, then press back out. Next comes the knee push-up on the floor, keeping the back flat and the belly tight. Kids who are ready can try a full push-up with legs extended. Across every version, the cues stay the same: hands about shoulder-width, body in one straight line (no sagging hips or piked bottoms), and a slow, controlled lower and press. Moving with control matters far more than how many a kid can do. A good rule of thumb: once a kid can do several clean reps at one level, they're ready to try the next, and there's no rush to get there.

Why push-ups help kids

Push-ups build strength in the arms, shoulders, chest, and core, and they're a bodyweight move kids can practice anywhere. Physical-activity guidelines generally encourage including muscle-strengthening play several times a week, and offering modifications means strength work stays accessible instead of discouraging. Many PE teachers find that starting at the wall lets kids feel success right away, which keeps them coming back to build real strength over time. Kids should keep good form, stop if anything hurts, and treat mild muscle tiredness as normal. *(General educational guidance, not medical advice.)*

Where it fits

• PE teachers — a form-and-modification lesson for strength stations
• Classroom teachers — a short strength break that needs no equipment
• Homeschool families — a scalable move for a daily PE routine
• Parents — a together challenge where everyone uses their own level

Suggested ages

Designed for ages 5–11. Younger kids can stay with wall push-ups, while older kids can progress to knee or full push-ups as their strength grows.

Try these next

Build a full strength routine with Sit-Ups for Kids and the Squat Workout for Kids, or get cardio going with the Kids Workout Brain Break. See everything at the kids exercise videos hub.