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:
VIDEO
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:
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!)
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!)
VIDEO
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)
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)
VIDEO
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)
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)
VIDEO
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)
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)
VIDEO
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)
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)
VIDEO
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.
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.
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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Optimizing your health and performance permanently:
• Shred 25-45lbs of stubborn fat
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• Change the Trajectory of Your life
And get in the best shape of your life...
Results guaranteed ⬇️
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Want access to a 1:1 VIP coaching system with a 15 year track record with zero guesswork?
▫️ Torch fat
▫️ Optimize your health
▫️ Life a longer and better life.
Results guaranteed.
DM me APEX for more info.
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