All calisthenics
Push-Up Progression
Build your first proper push-up and progress toward stronger variations.
1
Level 1
Wall Push-Up
3 × 10 to 15
For complete beginners.
2
Level 2
Incline Push-Up
3 × 8 to 15
Use a stable elevated surface.
3
Level 3
Knee Push-Up
3 × 8 to 15
Keep your body controlled throughout the movement.
4
Level 4
Full Push-Up
3 × 6 to 15
Aim for controlled repetitions.
5
Level 5
Diamond Push-Up
3 × 6 to 12
Increase triceps and upper-body demand.
6
Level 6
Decline Push-Up
3 × 6 to 12
Places more emphasis on the upper chest and shoulders.