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Skill progressions

Push-up progression workout

Find the hardest version you can do for 8 clean reps, then train there. When you reach 15, move one step down the list.

15 minBeginner8 movesA wall · A bench or boxChest · Triceps · Shoulders · Abs
Follow along: a timer, a cue and the next move, one step at a time.

The ladder (pick your step)

  1. Wall push-up3 sets of 8–15
    Beginner · Chest, Triceps, Shoulders · 3D demoHarder: Push-up
  2. Incline push-up3 sets of 8–15
    Beginner · Chest, Triceps, Shoulders · 3D demoHarder: Push-up
  3. Knee push-up3 sets of 8–15
    Beginner · Chest, Triceps, Shoulders · 3D demoHarder: Push-up
  4. Push-up3 sets of 8–15
    Intermediate · Chest, Triceps, Shoulders · 3D demoEasier: Wall push-upHarder: Close-grip push-up (close triceps position)
  5. Feet-elevated push-up3 sets of 8–12
    Advanced · Chest, Triceps, Shoulders · 3D demoEasier: Push-upHarder: One-arm push-up
  6. Archer push-up3 sets of 5 each side
    Advanced · Chest, Triceps, Shoulders · 3D demoEasier: Diamond push-upHarder: One-arm push-up

Support work

  1. Scapular push-up (push-up plus)2 × 10
    Beginner · Shoulders, Chest, Abs · 3D demoEasier: Dumbbell shoulder-blade punchHarder: Pike push-up
  2. Forearm plank2 × 30 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up

Tips

  • Train two or three times a week.
  • A lower incline makes the push-up harder; a higher one makes it easier.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More skill progressions

Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Handstand progression

Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.

25 minAdvanced8 movesA wall

Advanced calisthenics workout

An advanced bodyweight strength session: pull-ups, dips, pistol squats, archer push-ups, L-sits and Nordic curls.

45 minAdvanced9 movesPull-up bar, An anchor point

Questions people ask

How long does the push-up progression workout take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 5 of its 8 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.