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Push-up Progression

General Form Cues

• Body in a straight line from head to toe: don’t let the hips sag!
• Lock out arms and protract the shoulderblades (what does that even mean?) at the top
• Go down until chest nearly touches the ground
• Keep the elbows in, don’t let them flare out
• Don’t shrug up your shoulders to your ears, focus on depressing the shoulderblades (what does that even mean?).

Recommended Progression

###Vertical Pushup

• Standing next to a wall, put your hands on the wall and perform a pushup.

###Incline Pushup

• Finding some raised object, put your hands on said object and perform a pushup. Lower the height to increase the difficulty.

###Full Pushup

• See general form cues.

###Diamond Pushup

• Put your hands close together so the thumbs and index fingers touch, then perform a pushup.

• If this is too difficult or feels uncomfortable, put your hands just a bit closer than in a normal pushup. Work on moving the hands closer together over time until you reach diamond pushups.

###Pseudo Planche Pushups

• Putting your hands sideways, lean forward with a straight body until your shoulders are in front of your hands. Perform a pushup while maintaining forward lean. Protract the shoulderblades at the top.

• Increase forward lean to make more difficult. Decrease forward lean to make easier. You won’t run out of resistance anytime soon if you keep increasing your forward lean.

Alternate Progression Path:

After your each 3x8 Diamond Pushups, you can choose one of these progressions if you don’t want to do Pseudo Planche Pushups: ###Alternate Path 1:

####Rings Pushup

• Perform a pushup on the rings. Turn out the rings at the top.
• What does “turning out the rings” mean?

####RTO Pushup

• Starting from a plank position with the rings turned out, perform a pushup while keeping the rings turned out.

• This will feel alot like a pseudo planche pushup, but on rings.

• RTO PPPU

• Starting from an RTO plank position, lean forward until your shoulders are in front of your hand. Perform a pushup while maintaining forward lean. Really protract and depress the shoulderblades at the top.

• Increase forward lean to make it more difficult. Decrease forward lean to make it easier. You won’t run out of resistance anytime soon if you keep increasing your forward lean.

• What does “protracting the shoulderblades mean?

###Alternate Path 2: ####HeSPU

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Equipment

Nothing! Or rings…

Frequently Asked Questions

There’s nothing here! Except for the full FAQ here: https://www.reddit.com/r/bodyweightfitness/wiki/faq

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