⬇

Push Up Progression

11 levels · Pushing · skill 3/10

Build upper body pushing strength from wall push-ups to the one-arm push-up.

1

Wall Push-up

Level 1

Stand facing a wall and push. The easiest variation.

View Exercise →
2

Incline Push-up

Level 2

Hands on an elevated surface. The higher the surface, the easier.

View Exercise →
3

Knee Push-up

Level 2

Push up from your knees instead of your feet.

View Exercise →
4

Push-up

Level 3

Full push-up with body straight from head to heels.

View Exercise →
5

Close-Grip Push-up

Level 4

Hands close together for triceps emphasis.

View Exercise →
6

Diamond Push-up

Level 5

Hands forming a diamond shape. Emphasises triceps and inner chest.

View Exercise →
7

Decline Push-up

Level 5

Feet elevated. Increases upper chest and shoulder load.

View Exercise →
8

Archer Push-up

Level 6

Shift weight to one side, bending one arm and straightening the other.

View Exercise →
9

Pseudo Planche Push-up

Level 7

Hands by hips, leaning forward. Builds planche strength.

View Exercise →
10

One-Arm Assisted Push-up

Level 9

Push up with one arm, minimal help from the other.

View Exercise →
11

One-Arm Push-up

Level 10

Push up using a single arm only.

View Exercise →

Sign in to log what you can do and track this progression.

Generate Training Program from Push Up

Build a full program with this progression as the main movement, plus antagonists and stabilizers.

Feedback

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.