Push-Up Progression

The push-up family is the foundational bodyweight horizontal press, training the pectoralis-major, triceps, and anterior-deltoid (with serratus-anterior and trunk stabilizers). Progression moves the body toward a more horizontal, then more unilateral, position to raise the share of bodyweight and torque the arms must overcome — see progressive-overload-bodyweight.

The ladder:

1. Wall push-up — most upright, lowest load. Entry point. → wall-push-up
2. Incline push-up — hands on a waist/chest-high surface; lowering the surface increases load. → incline-push-up
3. Knee push-up — full horizontal angle but shortened lever (knees down). → knee-push-up
4. Full push-up — standard, ~64% bodyweight on the hands. → push-up
5. Diamond push-up — narrow hands shift emphasis to triceps. → diamond-push-up
6. Archer push-up — weight shifted toward one arm; the bridge to one-arm work. → archer-push-up
7. Pseudo-planche push-up — hands by the hips, shoulders forward over the hands; large anterior-deltoid/serratus demand and a planche lead-in. → pseudo-planche-push-up
8. One-arm push-up — full unilateral horizontal press; advanced. → one-arm-push-up

Within each step, build reps to the top of your target (e.g. 3×12) at 1-3 RIR, then advance.

• Linear leverage progression: wall → incline → knee → full → diamond → archer → pseudo-planche → one-arm.
• A full push-up loads roughly 64% of bodyweight onto the hands; incline reduces it, decline/feet-elevated increases it.
• Diamond shifts emphasis to triceps; pseudo-planche to anterior delt + serratus; archer/one-arm add unilateral load.
• Build reps within a step, then progress the variation.

• push-up — the standard anchor of the ladder.
• progressive-overload-bodyweight — leverage/unilateral logic behind the steps.
• pectoralis-major / triceps / anterior-deltoid — prime movers.
• dip-progression — companion bodyweight pressing line.