Push Up Workout Plan: 3 Day Progression

Push-up (wall)

Incline Push-up (on bench)

Kneeling Push-up

Scapula Push-Up

Push-Up Plus

Isometric Hold Push-up

Kneeling Shoulder Tap

Front Plank

Close Grip Push up

Close-Grip Push-up

Wide Hand Push up

Negative Push-up

Push-up to Side Plank

Shoulder Tap Push up

Incline Scapula Push-up

Hollow Hold

Front Plank to Push-up

Kneeling Staggered Push-up

Pike Push up

Diamond Push up

Archer Push-up

Single Arm Push up (on knees)

Hands Release Push-up

Pseudo Planche Push-up

Incline Shoulder Tap

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

Lateral Side Plank