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10/29/2016

Push up Progression

Choose one of the following variations as a starting point and perform 3 sets of between 4 and 8 repetitions with periods of between 1 and 2 min of rest between each set. When you can do 3 sets of 8, move on to the next exercise in the progression.
All the necessary information about pull up can be find in my previous article here.

One arm Push up progression

1. Wall Push up

Performed against a wall. To find the starting position, stand away from the wall and extend your arms in front of you till the tips of your fingers come in contact with the wall. If you find the exercise too hard, come a little closer to the wall.

Wall Push up - Beginner push up
Wall Push up

2. Knee Push up

Kneel on the floor with your feet together, and your palms flat on the ground in front of you.
The arms should be straight, shoulder width apart, and in line with your chest. Using the knees as a pivot, bend at the shoulders and elbows until your chest is approximately touch the floor. Pause and press back to the start position.
Knee Push up - beginner push up
Knee Push up

3. Incline Push up

Finding some raised object such as a table, put your hands on said object and perform a push up. Lower the height to increase the difficulty.

4. Full Push up

See how to do a proper Push up here.

5. Diamond Push up

  • Put your hands close together so the thumbs and index fingers touch, then perform a push up. This will emphasis your tricep more than a normal push up.
  • If this is too difficult or feels uncomfortable, put your hands just a bit closer than in a normal push up. Work on moving the hands closer together over time until you reach diamond push ups.
    Diamond Push up - advanced push up variation
    Diamond Push up

6. Uneven Push up

One hand resting on an object such as a bench, a basket ball, etc. The higher the object, the more the other arm will have to work, and the harder the exercise.
Uneven push up - advanced push up variation
Uneven Push up.

7. Decline Uneven Push up

Same with the uneven Push up but your feet are on a higher position than your body.

8. Incline one arm Push up

Place one hand under your breastbone, and lower yourself until your chest comes into contact with the bench.
Incline one arm push up - advanced push up variation
Incline one arm push up

9. One arm Push up

Congratulation! You get the one arm Push ups.
One arm push up - Ultimate Push up variation
One arm Push up

Triple claps / Muay Thai explosive Push up Progression

Do the same steps until you get the full push up.
These explosive versions of push up must done carefully if you don't want to injure yourself.

5. "Clapping" Push up

Starting position as a normal Push up. But Push yourself harder and clap your hands when your upper body are in middle of the air.
You can put a pillow under to avoid injury in the first time you do it.
DO NOT try clapping push up when you can't do about 15 good form push ups, or you will injure yourself.
Clapping push up - explosive push up
Clapping Push up

6. Incline double claps Push up

Start with your feet on a higher object.
You clap twice instead of one. It requires more explosive power. Beware of injury.

7. Double claps Push up

Same as above step but your feet are on the ground.

8. Behind the back clapping Push up.

Push yourself harder. You will have enough time to clap behind the back.
Behind the back clapping push up
Behind the back clapping Push up

9. Triple claps Push up

After times and times trying! Congratulation! You've done it!!!
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