How To Progress Push-Ups

Push-ups aren't just for beginners. Here are five optional progressions. One, weighted push-ups. Add load using a weighted vest or plates. The weighted vest is more convenient because plates can be awkward to set up and balance unless you have a partner for assistance. Two, deficit push-ups. Increase the range of motion by placing your hands on plates, blocks, or aerobic steps while still bringing your chest to the ground. In some instances, you may need to elevate your feet as well. Three, band resisted push-ups. The most important aspect of the setup is making sure the band is secure and in line with the direction of your push-up. So, make sure it's not too high or low on your back. The main difference with band resisted push-ups is that there's going to be considerably more resistance at the top of the movement. Think about pushing the floor away from you at the top to emphasize protraction of your shoulder blades. Four, feet elevated push-ups, also known as decline push-ups. These are probably my least favorite of the five options, especially when the elevation is too high because people tend to sag their hips as they attempt to touch their chest to the floor. Five, single arm push-ups. These require significant upper body strength, core strength, and coordination. If single arm push-ups are a goal of yours, I recommend being able to perform at least 20 to 30 unbroken push-ups, demonstrating good endurance with single arm planks or shoulder taps, and starting with a hand elevated single arm push-up as a regression.