Workouts · Strength

Push-Up Progression in 20

From knees to full to explosive — a ladder that meets your push-ups where they are.

20 minintermediatematstrengthmoderate
Why it works. The push-up scales infinitely in both directions; progressing it is a strength career in itself.

Warm-up

Arm circles and wrist rolls — 45s
Easy incline push-ups on a counter — 45s

The workout

  1. pushup — 4 × 8 reps
    rest 60s
  2. pushup pike — 3 × 6 reps
    rest 60s
  3. drop push up — 2 × 5 reps
    rest 75s
  4. plank — 2 × 40s
    rest 40s

Cool-down

Chest and wrist stretch — 60s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

Download on the App StoreOpen in the app