Push-up Trainer
free
Not a rigid twelve-week programme but goals you choose yourself — with a maximum test, adaptive progression and rest days built in.
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 planned sessions. Tendons and joint capsules adapt more slowly than muscle. From the sixth session of a week the app also warns you — that call is yours.
- Under 14 only with an adult present.
- This app replaces neither medical advice nor instruction by a coach.
No sign-up. No ads. No tracking. If you like, you can support the project voluntarily.
What is it?
Your push-up. Your goal. A maximum test sets your starting value, and from it the app builds a four-week plan with build-up, load and recovery. After each session the next one adapts to your feedback: easier, the same, or a little more.
Nine grades lead from simple variations to maximum repetitions. If you cannot do a full push-up yet, you get a progression of your own.
Burpees and planks come along too: ten burpee variations from the 1939 original through the walk-out to the Navy Seal, six plank variations with a timer from forearm on the knees to the side plank. Both have their own Bring Sally Up challenge; the song is linked, not embedded.
How it works
- Do the maximum test — it gives your starting value.
- Choose one of 25 challenges: maximum repetitions, time, added weight, harder variations such as diamond or one-armed, or many repetitions spread across the day. One is always active.
- The app builds a four-week block from it, with three to five sessions a week.
- Report back after every session: easier, the same, more — or pain. The next session follows from that.
- If you would rather build it yourself, put together your own sessions: pyramids, ladders, time windows and free pauses.
Who is it for?
For anyone who wants to do push-ups regularly and has already failed at a rigid programme because life got in the way.
Explicitly for beginners as well: if you cannot do a full push-up yet, you start on a progression of your own rather than at zero repetitions.
What you get
- Gradesnine, from simple variations to maximum repetitions
- Challenges25 in five strands, one always active
- Burpeeten variations, its own reference value, no lock
- Planksix variations with a timer, not counted towards the weekly maximum
- Training planfour-week blocks, three to five sessions a week
- Your own sessionsten templates, five kinds of pause
- Safety rulesenforced in code, cannot be switched off
Privacy and technology
Runs entirely in your browser. Your progress stays on your device and is sent nowhere — no account, no sign-up, no ads, no tracking. The share menu puts the app on your home screen; after that it works without an internet connection as well.
Because nothing sits on a server, your progress can be saved as a file and loaded on another device — the app reminds you when the last backup is more than 90 days old.
Common questions
What happens if I skip a session?
Nothing. The plan waits. The app counts in blocks, not in calendar weeks — a week off shifts the block, it does not discard it.
Why can the safety rules not be switched off?
Because push-up damage rarely happens in a single moment. It grows slowly over months in the shoulder, the elbow and the wrist — which is exactly where most push-up programmes come apart. At most five percent progression, at most once every seven days, at least one rest day between two planned sessions: those are not recommendations, they are limits.
Why does the burpee have no rest-day lock?
Because it turns up in club training, and it turns up when it turns up. A lock would only have meant the session went unrecorded. The burpee therefore has its own reference value and does not count towards the weekly push-up maximum.
I can't do a single push-up yet.
Then grade 1 was built for you. It starts with elevated variations and negative repetitions and works step by step towards the first clean push-up on the floor.
What happens to my progress if I clear my browser?
It is gone — there is no server to fetch it back from. Safari clears a website's storage after seven days without a visit anyway. That is why every app here has Create backup: keep the file, load it again later, on another device if you like.
Start trainingSomething missing? Something wrong?
If you notice anything — a mistake, a suggestion, or a tool that is not here yet — write to me. I am glad about every message, though I cannot always reply straight away.
Support
This app is free and stays free. If it has been useful to you, a voluntary contribution helps build the next one.
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