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Push Up Progression

11 levels · Push exercise

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.

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2

Incline Push-up

Level 2

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

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3

Knee Push-up

Level 2

Push up from your knees instead of your feet.

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4

Push-up

Level 3

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

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5

Close-Grip Push-up

Level 4

Hands close together for triceps emphasis.

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6

Diamond Push-up

Level 5

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

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7

Decline Push-up

Level 4

Feet elevated. Increases upper chest and shoulder load.

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8

Archer Push-up

Level 6

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

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9

Pseudo Planche Push-up

Level 7

Hands by hips, leaning forward. Builds planche strength.

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10

One-Arm Assisted Push-up

Level 9

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

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11

One-Arm Push-up

Level 10

Push up using a single arm only.

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