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The Ultimate Progression For Your Push Ups

The Ultimate Progression For Your Push Ups

by: Brandon Richey–Get Free Updates And Training Guides Here

The Ultimate Progression For Your Push Ups

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Nothing beats the good ‘ole push up exercise. I mean the big advantage with doing push ups is that they can be done anywhere at anytime, and nothing is required except the ground below your feet to pull them off. 

Progressions For Your Push Ups…

For today’s blogisode I decided to dive right into a series of cool push up progressions for you to work on in order to master the traditional style of ground push downs (That’s the Chuck Norris reference to push ups) along with performing some other key variations of this traditional bodyweight drill to obtain some serious strength gains.

To start, let’s first examine the traditional style push up drill and make sure they are done the way they are supposed to be done before moving forward. After all, performing the standard push up does require some technical components that we want to make sure are spot on before moving on to the next more challenging variation. 

As you can see I pointed out some very common mistakes that people tend to fall victim to when performing the standard push up drill. However, with some mindful corrections involving scapula stability that I pointed out here you’ll be well on your way to the next more advanced push up progression. 

Once the scapula is stabilized then we can work to make our push ups more dynamic and work to mobilize the shoulder and the T-Spine for helping to not only perform push ups for developing stronger shoulders, but also to help you with overhead lifting as well. 

The hindu push up is an awesome addition to your arsenal of bodyweight exercise. By tweaking the downward dog yoga pose by adding in a push up we’ve automatically fused a great element of mobility and strength in one combined movement. Additionally we can take this a step further with the dive bomber push up variation as seen here. 

As you can see the variations just keep on coming. The dive bomber push up adds another tremendous shoulder strengthening element when we have to push our body back to the downward dog position. This is another great progression for intensifying an already challenging bodyweight drill. However the fun isn’t over yet!


The rotational (T-push up) is a tremendous drill for further mobilizing the shoulder at the glenohumeral joint as well is helping with additional shoulder girdle stability. By transitioning our bodyweight during this push up drill the challenge becomes quite noticeable after only about 5 or 6 rotations in each direction of this movement. 

Well you know I couldn’t leave a push up article without acknowledging the one arm bombs, right? I mean what’s tougher than a two arm push up? That’s right, a one arm push up is always tougher!  

The one arm push up and the variations that follow are a solid test of one starting to master their own bodyweight at the highest level. Of course the only thing I would think could top that would be the Zohan’s mastery of the no arm push up! This requires tremendous skill and concentration.

I hope you enjoyed today’s post. If so please don’t hesitate to share some push up progressions of your own by posting up in the comment box below. Remember only the best train smart while everyone else just stays the same! 

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The Ultimate Progression For Your Push Ups



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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