Mastering Push-Up Progressions

The humble push-up is often the first exercise people learn, yet it’s frequently performed incorrectly and underestimated in its potential for building serious strength. Today we’ll explore how to progress from your first push-up all the way to advanced variations that will challenge even seasoned athletes.

Perfect Push-Up Form

Before diving into progressions, let’s establish what a perfect push-up looks like:

Starting Position:

• Hands placed slightly wider than shoulder-width

• Fingers spread for stability

• Body in straight line from head to heels

• Core engaged, glutes tight

The Movement:

• Lower body as one unit until chest nearly touches ground

• Push up explosively while maintaining body alignment

• Full range of motion on every rep

Breathing:

• Inhale on the way down

• Exhale forcefully on the way up

The Progressive Path

Beginner Level (Weeks 1-8)

Wall Push-ups (Step 1)

• Stand arm’s length from wall

• Place palms flat against wall at shoulder height

• Perform push-up motion against wall

• Goal: 3 sets of 50 reps

Incline Push-ups (Step 2)

• Use stairs, bench, or sturdy elevated surface

• Higher the surface = easier the exercise

• Gradually work toward lower surfaces

• Goal: 3 sets of 40 reps on knee-high surface

Knee Push-ups (Step 3)

• Drop to knees, maintain straight line from knees to head

• Full range of motion, chest to floor

• Don’t let hips sag or pike up

• Goal: 3 sets of 30 reps

Intermediate Level (Months 2-6)

Half Push-ups (Step 4)

• Full push-up position (plank)

• Lower only halfway down

• Build strength in the bottom range

• Goal: 2 sets of 25 reps

Full Push-ups (Step 5)

• The classic push-up with perfect form

• Chest touches floor on every rep

• Control the descent (2-3 seconds)

• Goal: 2 sets of 20 reps

Close Push-ups (Step 6)

• Hands closer together (diamond shape optional)

• Targets triceps more heavily

• Requires more core stability

• Goal: 2 sets of 15 reps

Advanced Level (6+ Months)

Uneven Push-ups (Step 7)

• One hand on elevated surface (basketball, book)

• Develops unilateral strength

• Alternate hands between sets

• Goal: 2 sets of 12 reps each side

Half One-Arm Push-ups (Step 8)

• One hand on ground, other behind back

• Lower only halfway down

• Use wide stance for stability

• Goal: 1 set of 10 reps each arm

Lever Push-ups (Step 9)

• One arm does the work, other just touches ground

• Non-working arm provides minimal assistance

• Goal: 1 set of 8 reps each arm

One-Arm Push-ups (Step 10)

• The ultimate pushing exercise

• One hand behind back, full range of motion

• Requires exceptional strength and stability

• Goal: 1 set of 5 reps each arm

Programming Your Push-Up Training

Frequency: 3-4 times per week with rest days between Sets and Reps: Focus on quality over quantity Progression: Master each step before advancing Patience: Expect 6-8 weeks minimum per progression level

Sample Training Week

Monday: Current progression level Tuesday: Previous progression (higher reps for volume) Wednesday: Rest or light stretching Thursday: Current progression level Friday: Advanced progression attempt (even if just negative/lowering portion) Weekend: Rest

Common Issues and Solutions

Sagging hips: Engage core harder, practice planks Limited range of motion: Work on shoulder and chest mobility Wrist pain: Use push-up handles or fists instead of palms Plateauing: Add pauses, change tempo, or incorporate other variations

Advanced Variations to Explore

Once you’ve mastered the basic progression, these variations add new challenges:

• Archer Push-ups: One arm straight, one bent

• Hindu Push-ups: Dynamic movement with hip mobility

• Handstand Push-ups: Ultimate vertical pushing exercise

• Pseudo Planche Push-ups: Hands positioned lower, lean forward

The Mental Game

Push-up progressions teach us patience and persistence. The jump from knee push-ups to full push-ups can take months. The leap from full push-ups to one-arm push-ups might take years.

This isn’t failure – it’s the path. Every rep you perform is an investment in your future strength. Trust the process, and remember that consistency trumps intensity every time.

Next week: We’ll explore pull-up progressions and how to build your first pull-up from zero.