Push-Up Progression

Technique-focused circuit to groove mechanics and build time under tension.

1. Push-up (wall)

   1 sets

   8 reps

   15s rest

2. Incline Push-up (on bench)

   1 sets

   8 reps

   15s rest

3. Kneeling Push-up

   1 sets

   8 reps

   15s rest

4. Scapula Push-Up

   1 sets

   10 reps

   15s rest

5. Push-Up Plus

   1 sets

   10 reps

   15s rest

6. Isometric Hold Push-up

   1 sets

   0 reps

   15s rest

7. Kneeling Shoulder Tap

   1 sets

   8 reps

   15s rest

8. Front Plank

   1 sets

   0 reps

   15s rest

9. Close Grip Push up

   1 sets

   8 reps

   15s rest

Stronger variations with integrated core control and anti-rotation.

1. Close-Grip Push-up

   1 sets

   8 reps

   15s rest

2. Wide Hand Push up

   1 sets

   8 reps

   15s rest

3. Negative Push-up

   1 sets

   6 reps

   20s rest

4. Push-up to Side Plank

   1 sets

   6 reps

   15s rest

5. Shoulder Tap Push up

   1 sets

   8 reps

   15s rest

6. Incline Scapula Push-up

   1 sets

   10 reps

   15s rest

7. Hollow Hold

   1 sets

   0 reps

   15s rest

8. Front Plank to Push-up

   1 sets

   8 reps

   15s rest

9. Kneeling Staggered Push-up

   1 sets

   8 reps

   15s rest

Challenging progressions to push strength and stability while staying joint-friendly.

1. Pike Push up

   1 sets

   6 reps

   20s rest

2. Diamond Push up

   1 sets

   6 reps

   15s rest

3. Archer Push-up

   1 sets

   6 reps

   20s rest

4. Single Arm Push up (on knees)

   1 sets

   6 reps

   20s rest

5. Hands Release Push-up

   1 sets

   8 reps

   15s rest

6. Pseudo Planche Push-up

   1 sets

   5 reps

   20s rest

7. Incline Shoulder Tap

   1 sets

   8 reps

   15s rest

8. Front Plank with Arm and Leg Lift (push up position)

   1 sets

   8 reps

   15s rest

9. Lateral Side Plank

   1 sets

   0 reps

   15s rest