Push-ups are a bodyweight classic — no equipment needed, just your body and the floor. But they’re not one-size-fits-all. As you get stronger, basic push-ups may not challenge you the same way. That’s where progression comes in.
Below are 7 levels of push-ups, from beginner-friendly variations to elite-level challenges, designed to build your strength, coordination, and control step by step.
Level 1: Incline Push-Ups
Best for: Beginners developing foundational strength
Incline push-ups are the easiest place to start. Elevating your hands reduces how much of your bodyweight you’re pushing, making it a great entry point.
How to do it:
- Place your hands on a bench, step, or sturdy surface.
- Walk your feet back into a straight line from shoulders to heels.
- Lower your chest to the surface, then press back up.
Goal: Maintain a straight body line; control both the descent and the push.
Level 2: Standard Push-Ups
Best for: Intermediate strength and full-body control
The classic push-up strengthens your chest, triceps, shoulders, and core.
How to do it:
- Start in a plank with hands under your shoulders, feet together.
- Lower until your chest is just above the floor.
- Push back to the top without letting your hips sag.
Goal: Full range of motion, tight core, smooth reps.
Level 3: Decline Push-Ups
Best for: Targeting upper chest and shoulders with added difficulty
With your feet elevated, more weight shifts to your upper body — making these harder than standard push-ups.
How to do it:
- Place your feet on a step or bench, hands on the ground.
- Perform push-ups while keeping your spine neutral.
Goal: Stay in control and avoid straining your lower back or neck.
Level 4: Diamond Push-Ups
Best for: Triceps and inner chest emphasis
By placing your hands close together in a diamond shape, you increase triceps activation and core engagement.
How to do it:
- Get into a push-up position.
- Bring your hands together under your chest so your index fingers and thumbs form a diamond.
- Lower yourself down and push back up.
Goal: Keep your elbows close to your body and your movement steady.
Level 5: Spider-Man Push-Ups
Best for: Core strength, hip mobility, and coordination
This variation adds a dynamic core challenge by bringing one knee to your elbow during each rep.
How to do it:
- Lower into a push-up while bringing your right knee toward your right elbow.
- Return to start and repeat on the left side.
Goal: Controlled movement, don’t let your hips rotate too much.
Level 6: One-Arm Push-Ups
Best for: Advanced strength, balance, and stability
A true test of upper body control, these push-ups are tough and require serious unilateral strength.
How to do it:
- Start wide for balance, feet spread and one arm behind your back.
- Lower your chest with control, then press back up using one arm.
Progression Tip: Begin with elevated one-arm push-ups or use assistance like a resistance band.
Level 7: Clapping Push-Ups
Best for: Explosive power and fast-twitch muscle development
This plyometric push-up builds upper-body power by launching your hands off the floor with enough force to clap mid-air.
How to do it:
- Lower into a push-up and explode upward, clapping your hands before catching yourself in a controlled landing.
Caution: Only attempt when you’ve mastered all previous levels — landing poorly can cause wrist or shoulder injury.
Final Tips
Progress gradually — never sacrifice form for reps or difficulty. If you’re stuck between levels, try mixing in strength training and core work to accelerate your progress.
We recommend that you do your own research into how to properly do these exercises, and what level is right for you. We hope this article helps guide you towards doing the exercise that is right for you!
Check out this article for more push-up variations!
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