You can think of a push up progression as a specific formula and step-by-step process for improving upper-body strength using only your own body weight. The push-up progression is designed to elicit training success and increase muscle strength for individuals at any fitness level.
Before You Begin
| Progression (level) | Variation | Beginning repetitions | Total volume |
| 1 | Wall push-up | 3 sets of 6 reps | 3 sets of 6 reps |
| 2 | Incline push-up | 3 sets of 6 reps | 3 sets of 6 reps |
| 3 | Kneeling push-up | 3 sets of 6 reps | 3 sets of 6 reps |
| 4 | Half push-up | 3 sets of 6 reps | 3 sets of 6 reps |
| 5 | Full push-up | 3 sets of 6 reps | 3 sets of 6 reps |
| 6 | Close push-up | 3 sets of 6 reps | 3 sets of 6 reps |
| 7 | Uneven push-up | 3 sets of 3 reps per side | 3 sets of 6 reps |
| 8 | 1/2 one-arm push-up | 3 sets of 3 reps per side | 3 sets of 6 reps |
| 9 | Archer push-up | 3 sets of 3 reps per side | 3 sets of 6 reps |
| 10 | One-arm push-up | 3 sets of 3 reps per side | 3 sets of 6 reps |
At each push-up progression level, 3 sets of 6 repetitions must be completed, or 3 sets of 3 repetitions per side for single-arm variations. Rest for 2 minutes between sets. If you successfully complete the prescribed number of sets and repetitions, you advance to the next progression level. If you fail to complete the prescribed number of sets and repetitions with proper form, the previous push-up level becomes your baseline progression level.
If you are someone who is moderately trained (someone who had performed resistance exercise at least twice a week for the past 2-6 months), you can experience improvements in upper-body strength by beginning at level 5 or 6 (your baseline progression level). The initial push-up variation for your first training session is determined by your baseline progression level.
Warm-up
Start with a warm-up. Here’s an example warm-up schedule:
- Jogging in place (1 minute)
- Jumping jacks (1 minute)
- Jogging in place (1 minute)
- Shoulder rolls (20 repetitions)
- Arm circles (20 repetitions)
- Chest openers (20 repetitions)
Next, complete 2 warm-up sets of a push-up progression level 2 levels below your baseline progression level.
During the first warm-up set, complete either 8 repetitions for double-arm variations, or 4 repetitions per side for single-arm variations. After the first warm-up set, rest for 1 minute.
During the second warm-up set, complete 6 repetitions for double-arm variations, or 3 repetitions per side for single-arm variations. After the second warm-up set, rest for 2 minutes.
The Training Sequence
Perform either 3 sets of 6 repetitions for double-arm variations, or 3 sets of 3 repetitions per side for single-arm variations. Rest for 3 minutes between sets.
Attempt to complete 1 additional repetition per set for each subsequent training session.
Once you can complete 3 sets of 8 repetitions for a double-arm variation, or 3 sets of 4 repetitions per side for a single-arm variation, on 2 consecutive training sessions, advance to the next highest push-up progression level.
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