Push-up progression

The push-up is a great exercise and has more variations than any other exercise. The push-up is a closed kinetic chain exercise (hands are fixed during the movement). The fixed position of the hands emphasizes co-contraction of the shoulder muscles for stabilisation. The push-up is a total-body movement that enhances core and hip flexor strength and develops shoulder stability.

  • Push-up

    The push-up is a great exercise to develop upper-body pressing strength. It also enhances core and hip flexor strength and develops shoulder stability. The push-up is suitable for all fitness levels.

  • Single-leg base push-up

    The single-leg base adds instability and places a higher demand on the core muscles.

  • Spiderman push-up

    The Spiderman push-up targets the chest, shoulders and arms. It also enhances core stability and strength.

  • Shoulder tap push-up

    The shoulder tap push-up introduces a one-hand support. The one-hand support enhances shoulder stability.

  • T push-up

    The T-push up is an intermediate level exercise to build upper body pressing strength, torso strength and shoulder stability.

  • Alternating shuffle push-up

    The alternating shuffle push-up is an intermediate upper body exercise. This exercise introduces balancing on the ball.

  • Medicine ball push-up

    The instability of the medicine balls challenges the core even more.

  • MB crossover push-up

    The MB crossover push-up is an intermediate level exercise that targets the muscles of the chest, shoulders, arms and core. Balancing on the ball will recruit more muscle fibres in the upper body and challenge the core even more.

  • Dumbbell push-up & row

    The dumbbell push-up & row combines a push-up with a dumbbell row. Rowing a dumbbell up from a push-up position really challenges core and shoulder stability.

  • Alternating shuffle T push-up

    The alternating shuffle T push-up is a very challenging upper body exercise. Balancing on the ball and lifting the other hand into the T-position requires superior balance and stability.

  • Stability ball push-up

    The stability ball push-up is an intermediate level exercise to develop upper body pressing strength. The instability of the stability ball challenges the core even more.

  • Balance board push-up

    The balance board push-up is an intermediate level push-up variation. This exercise targets the muscles of the chest, shoulders and arms. The instability of the balance board gets the muscles of the core even firing more.

  • BOSU knee tuck push-up

    The BOSU knee tuck push-up is an intermediate exercise to develop upper body and core strength. The combination of single-leg support and the hands grabbing the Bosu places a high demand on balance and stability.

  • Slide-board knee tuck push-up

    The slide-board knee tuck push-up is beginner push-up variation. This compound exercise is excellent to develop core and upper body strength.

  • TRX knee tuck push-up

    The slide-board knee tuck push-up is an intermediate level exercise to develop core and upper body strength. The instability of the TRX gets the muscles of the core even firing more.

  • BOSU push-up - with feet on SB

    The BOSU push-up - with feet on SB is an advanced exercise that requires very good balance and stability. The combined instability of the BOSU and stability ball gets the muscles of the core, chest, shoulders and arms even firing more.

  • Slide-board fly push-up

    The slide-board fly push-up is an intermediate upper body exercise. The combination of a push-up with a chest fly activates the muscles of the chest more compared to a regular push-up.

  • Slide-board side lever push-up

    The slide-board side lever push-up is an advanced exercise to develop upper body and core strength. It requires very good stability and strength.

  • Slide-board front lever push-up

    The slide-board front lever push-up is a very challenging exercise that loads the muscles of the chest, shoulders, arms and core. This exercise requires even more core stability than the slide-board side lever push-up, due to the narrower base.

  • Elastic band push-up

    The elastic band promotes co-contraction of the muscles around the shoulder joint. It's a great exercise to enhance upper body strength and shoulder stability. This exercise is suitable for all fitness levels.