11 steps · Pushing · skill 3/10
Build upper body pushing strength from wall push-ups to the one-arm push-up.
Hands on an elevated surface. The higher the surface, the easier.
Next you can try: Dips Handstand Handstand Push-up
Hands forming a diamond shape. Emphasises triceps and inner chest.
Next you can try: Planche
Feet elevated. Increases upper chest and shoulder load.
Shift weight to one side, bending one arm and straightening the other.
Hands by hips, leaning forward. Builds planche strength.
Push up with one arm, minimal help from the other.
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Build a full program with this progression as the main movement, plus antagonists and stabilizers.
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