The Push Up Progression Training

Push ups are a fundamental bodyweight exercise, offering a fantastic way to build upper body strength, core stability, and overall endurance. However, for those new to fitness or looking to improve their push up technique, starting a push up progression plan can be the perfect solution. In this blog, we’ll provide a detailed guide on how to progress with push ups, taking you from beginner to advanced levels. Follow this plan, and you’ll be on your way to achieving strength and mastery in no time!

The Ultimate Push Up Progression Plan

Step 1: Identify Your Starting Point

Before you can begin your push up progression plan, it’s essential to identify your current fitness level and push up ability. Try performing a standard push up with proper form (hands shoulder-width apart, body in a straight line, and lowering your chest to the ground). If you struggle with this, don’t worry! There are plenty of modifications to help you build strength and work up to a standard push up.

Progression Plan:

1. Wall Push Ups
2. Incline Push Ups
3. Knee Push Ups
4. Negative Push Ups
5. Standard Push Ups
6. Diamond Push Ups
7. Decline Push Ups
8. Plyometric Push Ups
9. One-Arm Push Ups

Step 2: Wall Push Ups

Begin your progression plan with wall push ups. Stand facing a wall, placing your hands slightly wider than shoulder-width apart. Lean towards the wall, bending your elbows and lowering your chest towards it. Push back to the starting position. Perform 3 sets of 8-12 reps.

Step 3: Incline Push Ups Progression

Once you can comfortably complete wall push ups, progress to incline push ups. Position your hands on a sturdy elevated surface (like a bench or step), keeping them slightly wider than shoulder-width apart. Lower your chest towards the surface, then push back up. Perform 3 sets of 8-12 reps.

Step 4: Knee Push Ups

Knee push ups are the next progression. Get into a standard push up position, but rest your knees on the ground. Lower your chest to the floor, maintaining a straight line from your head to your knees. Push back up. Perform 3 sets of 8-12 reps.

Step 5: Negative Push Ups Progression

Negative push ups focus on the lowering phase of the push up. Start in a standard push up position. Slowly lower your chest to the ground, taking 3-5 seconds to reach the bottom. Push back up to the starting position, and repeat. Perform 3 sets of 8-12 reps.

Step 6: Standard Push Ups: push up progression

Once you’ve mastered negative push ups, move on to standard push ups. Keep your body in a straight line, lowering your chest to the ground before pushing back up. Perform 3 sets of 8-12 reps. As you get stronger, increase the number of reps and sets.

Step 7: Diamond Push Ups

Diamond push ups target your triceps and chest more intensely. Place your hands close together, forming a diamond shape with your fingers. Lower your chest towards the ground, keeping your elbows close to your body. Push back up. Perform 3 sets of 8-12 reps.

Step 8: Decline Push Ups

Decline push ups increase the difficulty by elevating your feet on a stable surface. Start in a standard push up position, placing your feet on a bench or step. Lower your chest to the ground, then push back up. Perform 3 sets of 8-12 reps.

Step 9: Plyometric Push Ups: Push Up Progression

Plyometric push ups introduce explosive power and speed to your push up progression plan. Start in a standard push up position, lower your chest to the ground, and then push up forcefully so that your hands leave the ground briefly. Land back in the starting position and repeat. Perform 3 sets of 5-8 reps.

Step 10: One-Arm Push Ups

The one-arm push up is the most advanced variation in this progression plan. Begin in a standard push up position, but with your feet wider than usual for added stability. Place one hand on your lower back, and perform a push up using only the other arm. Lower your chest to the ground, then push back up. Perform 3 sets of 3-5 reps per arm.

Progress Monitoring and Adjustments

Throughout your push up progression plan, it’s essential to monitor your progress and make adjustments as needed. Consider the following tips:

Gradual Progression:

Don’t rush through the progressions. Take your time to master each step before moving on to the next one. Aim for 3 sets of 8-12 reps with good form before advancing.

Consistency:

Incorporate push ups into your regular workout routine, aiming for at least 2-3 sessions per week. Consistency is key for building strength and improving your push up ability.

Rest and Recovery:

Allow 48 hours of rest between push up sessions to give your muscles time to recover and grow stronger.

Deload:

If you hit a plateau or find it difficult to progress, consider taking a deload week where you reduce the volume and intensity of your push up workouts. This can help prevent overtraining and allow your body to recover fully.

Additional Training:

To further enhance your push up progress, consider incorporating supplementary exercises that target the chest, shoulders, triceps, and core, such as dips, overhead presses, rows, and planks.

The push up progression plan outlined in this blog is designed to help you build upper body strength, develop proper form, and ultimately master advanced push up variations. Remember, consistency, patience, and dedication are crucial for success. By following this plan, you’ll be well on your way to achieving push up mastery and enjoying the many benefits of this versatile and effective bodyweight exercise. Happy pushing!