Push-up Trainer
freeFree and without an account — if you like, you can support the project voluntarily.
Not a twelve-week programme but a sequence of goals you pick yourself. A maximum test sets the starting figure, from which the app builds the training plan — four weeks of build-up, load and recovery, then the next test.
After every session the app asks how the training went. The answer determines the next one: easier, the same, or a touch more. Nine grades lead from simple variants to maximum repetitions. Anyone who cannot yet manage a full push-up gets a bridge of their own to get there.
You choose the goal yourself: as many as possible in one go, as many as possible within a set time, with added weight, in harder variants such as diamond or one-armed — or spread across the day, far away from muscle failure. There are 25 challenges to choose from, one of them active at a time. Several at once would get in each other's way, because you would then recover from none of them.
Alongside the plan you can build your own sessions: pyramids, ladders, time windows, free rests.
Before you begin
With push-ups the damage rarely happens in a single moment. It grows slowly over months — in the shoulder, the elbow and the wrist. That is exactly where most push-up programmes come apart. The app's protective rules therefore sit at that point and cannot be switched off.
- Never train through pain. Pain is not a sign of too much volume to be solved with fewer repetitions. It is a signal to stop training and look for the cause. The app knows “pain” as an answer of its own and pauses afterwards.
- With shoulder, elbow or wrist complaints, recent surgery, high blood pressure, cardiovascular disease, pregnancy or shortly after giving birth, and with acute back trouble, seek medical advice first. The app asks about this at the first start and keeps the training section locked until it is cleared.
- An increase of at most five per cent and at most once every seven days, at least one rest day between two sessions, at most five sessions a week. Tendons and joint capsules adapt more slowly than muscle.
- Under 14 only with an adult present.
- This app replaces neither medical advice nor instruction by a coach.
What you get
- Gradesnine, from simple variants to maximum repetitions
- Challenges25 across five strands, one active at a time
- Training planfour-week blocks, three to five sessions a week
- Your own sessionsten templates, five kinds of rest
- Protective rulestechnically enforced, cannot be switched off
Technical
Runs entirely in the browser. Your progress stays stored on your device and is transmitted nowhere — no account, no sign-up, no advertising, no tracking. Precisely for that reason it can be saved to a file and restored on another device — the app reminds you when the last backup is more than 90 days old. Via the share menu the app can be added to your home screen; after that it works without an internet connection too.
Support
This app is free and stays free. If it has been of use to you, a voluntary contribution helps to build the next one.
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