One of the key features of calisthenics, making it incredibly fun and appealing to those who value self-improvement, is the ability to progress while learning new exercises and more challenging variations.

For instance, someone who trains at the gym or practices sports like weightlifting or powerlifting might see months of progress reflected in adding a few kilograms to their favorite lift.

In contrast, a calisthenics enthusiast might achieve something far more visual—like progressing from standard pull-ups to a muscle-up. This distinct characteristic of calisthenics is often a driving force behind why people become hooked on this beautiful discipline and are motivated to continue improving in every aspect.

Today, we’ll explore an example of such progression with push-ups. We’ll break down how to progress step by step—from standard push-ups (with a quick recap for those who can’t yet perform them) to more advanced and spectacular variations.

This way, you can gradually advance and witness how your body adapts to the increasing intensity.

Before Starting Push-Ups

If you’re not yet able to perform standard push-ups, begin with incline push-ups (with your hands placed on a surface 60–70 cm high) and knee push-ups. Work on these until you can perform about 15 reps of each.

Standard Push-Ups

To ensure a solid foundation, practice standard push-ups until you can comfortably perform 10–15 repetitions before moving on to the first variation.

Explosive Push-Ups

This variation involves performing a standard push-up with added explosiveness during the upward phase, lifting your hands slightly off the ground at the top. Aim for 10–15 reps before advancing to the next level.

Clapping Push-Ups

Here, you add a clap at the top of the explosive push-up, requiring more airtime. Work on this variation until you can perform 10–15 reps consistently.

Thigh-Clap Push-Ups

Instead of clapping in front of your chest, touch your thighs to increase the explosive demand. Train this variation until you can perform 5 solid reps.

One-Arm Push-Ups

Once you’ve built enough power, transition to unilateral work. Focus on mastering good form, avoiding excessive leg spread and maintaining proper hip alignment. Train until you can perform 5 reps on each hand with proper technique.

Explosive One-Arm Push-Ups

Now add explosiveness to the one-arm push-up, lifting your hand slightly off the ground at the top. Maintain good form and work up to 5 reps per arm.

One-Arm Clapping Push-Ups

The final exercise in this progression involves adding enough explosiveness to perform a clap in the front of your chest with one hand.

How to Progress Through These Exercises

Progression timelines will vary. Initially, you’ll likely see rapid, almost linear progress. However, as you move to more advanced variations, progress may slow down and become more challenging.

This is completely normal—don’t worry or feel discouraged. Remember, when progress feels tough, it’s a sign you’re working near your limits. This provides a powerful stimulus for muscle growth and strength development, so be patient and consistent.

Routines

I’ve created three routines tailored to different levels, covering the variations discussed above. Choose the routine that matches your current skill level. If a specific exercise is too difficult, substitute it with extra reps of the preceding exercise in the routine until you’re able to perform it.

• Beginner Progressive Push-Up Routine
• Intermediate Progressive Push-Up Routine
• Advanced Progressive Push-Up Routine

These routines can be added to Calisteniapp and adjusted to your preferences.

I hope this guide helps you progress toward your goals.

By Yerai Alonso