How to Advance Push-Ups with Progressive Overload

How to Do Each Advance Push-Up Progression

Targets: Triceps, pecs, shoulders

Elevated Push-Up (Beginner)

Using a racked bar, countertop or other elevated surface, position your hands slightly wider than shoulder width apart. Keeping your booty tucked, core tight and body straight, lower yourself to the bar to where your chest is touching the bar. Push back up into the starting position for one rep.

Elevated Push-Up (from a bench)

Use a bench, chair or other elevated surface that is closer to the ground. Doing the same movements as before, keep your glutes squeezed and tucked, core tight and body in a straight line. Lower yourself down to the bench to where your chest is touching and push yourself back up.

Push-Ups from the floor

Get into a plank position with your hands shoulder with apart. Keeping your body in the straight plank position, lower yourself to the ground, keeping your arms at a 45 degree angle from your body. Keep your lower back flat and your core engaged and begin to push yourself back up until you are back in the plank position.

How to advance this movement: 

1. First, try to get up to 10 reps.

2. Add a weight to your back

3. Add a band to your back

4. Elevate your feet