@hannahapexfit: The Push Up is the most popula...

The Push Up is the most popular exercise on the planet.

→ No equipment
→ Upper Body Strength
→ Can be done anywhere

But most people struggle to do them.

Here is a simple push up progression workout anyone can use to build upper body strength at home:

When you think body weight exercises you think one thing...

Push ups.

They tick all the boxes.

✅ Upper body strength
✅ No equipment
✅ Can be done anywhere

You can use them no matter your strength or experience level.

Here is a simple push up progression anyone can do:

1. Knee Push ups:

Muscles targeted:
⚬ Chest
⚬ Delts
⚬ Triceps

Tips:

⚬ Hands shoulder-width apart
⚬ Keep body straight from knees to shoulders
⚬ Lower chest close to ground slowly
⚬ Push up explosively, repeat

(Perfect for beginners or building strength!)

2. Incline push ups:

Muscles targeted:

⚬ Chest
⚬ Delts
⚬ Triceps

Tips:

⚬ Hands on elevated surface (bench, table)
⚬ Keep body in a straight line
⚬ Lower chest close to surface
⚬ Push back up explosively

(Start with higher surface if regular push ups are tough)

3. Standard Push-Ups:

Muscles targeted:

⚬ Chest
⚬ Delts
⚬ Triceps

Tips:

⚬ Place hands under shoulders
⚬ Keep body in a straight line
⚬ Lower chest to just above ground
⚬ Push up explosively to start position

(Start with incline push-ups if standard ones are tough)

4. Decline Push Ups

Muscles targeted:

⚬ Chest (upper)
⚬ Shoulders
⚬ Triceps

Tips:

⚬ Feet elevated on a bench/step
⚬ Hands shoulder-width apart
⚬ Slow descent to control movement
⚬ Lower until chest nears ground
⚬ Push back up explosively

(Start with regular push ups if decline is too hard)

5. Clap push ups:

Muscles targeted:

⚬ Chest
⚬ Delts
⚬ Triceps
⚬ Core

Tips:

⚬ Shoulder width hand position
⚬ Lower slowly, control the descent
⚬ Explode up, clap hands mid-air
⚬ Land softly, absorb impact

(Start with regular push ups if claps are too hard)

Put them together.

Start with the variant you can manage at least 5-8 reps of.

Work your way up to 3x sets of 12 - 15 with good form. (2-3 minutes between sets)

Once you can do that, move to the next progression.

If you're pumping out 15 clap pushs ups you'll bein good shape.

Well there you have it.

A simple push up progression you can use to build your upper body strength with no equipment.

1. Knee Push Ups
2. Incline Push Ups
3. Standard Push Ups
4. Decline Push Ups
5. Clap Push Ups

Progress through over time.

A great exercise for a reason.

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