Basic Pushup Progression

More progressions, this time in pushup form!

(* = basic, ** = intermediate, *** = advanced)

Basic: *Standing incline → *On knees → *Standard → *Diamond → *Pause → **Feet Elevated Stable → **Feet Elevated Unstable (stability ball)

  1. Pushup on Knees: Hands and knees contact the ground, both of which are perpendicular to torso. Keeping body erect, bend elbows and allow body to descend towards ground. Press up. Increase difficulty by increasing the distance between hands and knees.
  2. Standing Incline Pushup: From standing position, lean forward onto a stable surface (desk, smith bar). Keeping body erect, descend towards bar. Press up.
  3. *Standard Pushup: Hands and toes contact the ground. Feet together. Hands shoulder-width. Head to feet should form an angled downward but straight line. Descend to ground. Press up.
  4. *Wide Grip Pushup: Hands and toes contact the ground. Feet together. Hands wider than shoulder-width. Head to feet should form an angled downward but straight line. Descend to ground. Press up.
  5. *Diamond Pushup: Hands and toes contact the ground. Feet together. Hands narrower than shoulder-width, should form a diamond or triangle. Head to feet should form an angled downward but straight line. Descend to ground. Press up.
  6. *Pause Pushup: Hands and toes contact the ground. Feet together. Hands shoulder-width. Head to feet should form an angled downward but straight line. Descend to ground. Press up.
  7. **Feet Elevated Pushup: Hands in contact with ground, shoulder-width grip. Feet together and raised minimum of six inches, resting on stable surface. Head to feet should form an angled upward but straight line. Descend to ground. Press up.
  8. **Unstable Feet Elevated Pushup: Hands in contact with ground, shoulder-width grip. Feet together and raised minimum of six inches, resting on unstable surface (stability ball). Head to feet should form an angled upward but straight line. Descend to ground. Press up.
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