Eric Roberts breaks down two progressions for beginners: hand release push-ups, where you lower fully and release your hands before pushing up from a dead stop, and hand-elevated push-ups. Skip knee push-ups and keep a full plank position throughout.
The reason doing these hand release push-ups is going to help is, unlike a normal push-up where you can kind of use a little bit of momentum at the bottom, if you have to go all the way down to the bottom, lift your hands, and then push yourself up from a complete dead stop, that That is going to help you build more explosive strength and power. And then doing those in combination with hand elevated pushups, not doing knee pushups because you want your body to stay in a plank position the entire time, will be able to help you do regular pushups over time.
