Push Up Progression: Achieve 10 Strict Push Ups With This Calisthenics Workout - AT HOME

Use push up progression exercises to build strength

In our previous article we covered the pull up progressions to master the strict pull up. In this article we will focus on the push up as it is also a foundational exercise in calisthenics that everyone should master. By doing a push up you lift about 70% of your bodyweight and primarily engage your chest, shoulder, triceps, core and back muscles. It seems easy but to do it correctly and without injury you need to prepare your body for it.

If you want to master the strict push up you need to build the foundational strength - you can do it by utilizing the exercises from the push up progression chart such as:

1. Wall push ups
2. Incline push up
3. Negative push up
4. Plank hold
5. Plank shoulder taps
6. Mountain climbers
7. Walking plank

By practicing these calisthenics exercises you will gain enough strength and muscle to be able to perform your first strict push up. It’s important to note that these exercises are not only for beginners. They are useful for even advanced athletes as part of the warm up or pre-hab workout.

10-week calisthenics workout plan for beginners to master the push up

This beginner calisthenics workout is using push up progression to help you build strength in the chest, core, shoulders, and triceps to be able to complete 10 strict push-ups. The workout plan contains exercises that require no equipment or just a resistance band. The program is designed to become progressively more challenging as you get stronger towards the end of the program.

Before starting the workout plan, please consult with your physician to ensure that you are fit to perform these exercises.

The workout plan only contains exercises that target a specific muscle group. For good progress it’s recommended to target the same muscle groups at least twice per week. Since the same workout is programmed for two weeks, you will perform each workout 4 times (2x per week) before moving to the next one.

As always, start each workout with a 5-10 minute warm-up. Pick some light cardio exercises and do some dynamic stretching.

Week 1-2

Perform each exercise for 3 sets of 10 repetitions with a 60-second rest between each set.

1. Wall Push Ups: Stand facing a wall with your arms outstretched and your palms flat against the wall. Lean in towards the wall, bending your elbows and keeping your body straight, then push back to the starting position. You can increase the difficulty by walking farther away from the wall. 
2. Plank: Start in a push-up position with your hands directly under your shoulders and your toes on the ground. Tighten your core and hold the position for 30-60 seconds.
3. Tricep Dips: Sit on the edge of a chair or bench with your hands on the edge. Straighten your arms, then lower yourself towards the ground by bending your elbows. Push back up to the starting position.

Week 3-4

Perform each exercise for 3 sets of 12 repetitions with a 60-second rest between each set.

1. Incline Push Ups: Place your hands on an elevated surface, like a bench or step, and your feet on the ground in a push-up position. Lower your chest towards the bench, keeping your back straight, then push back up to the starting position.
2. Plank with Shoulder Taps: Start in a push-up position with your hands directly under your shoulders and your toes on the ground. Tighten your core and lift one hand off the ground to touch the opposite shoulder. Lower your hand back to the ground and repeat with the other hand.
3. Resistance Band Pull Aparts: Stand with your feet shoulder-width apart and hold a resistance band with both hands. Pull the band apart, keeping your arms straight and shoulder blades squeezed together.

Week 5-6

Perform each exercise for 3 sets of 15 repetitions with a 60-second rest between each set.

1. Negative Push Ups: Start in a plank position with your hands shoulder-width apart, and and legs together. Glutes and core engaged. Lower your chest as slow as possible until it touches the ground. 
2. Plank with Leg Lifts: Start in a push-up position with your hands directly under your shoulders and your toes on the ground. Tighten your core and lift one leg off the ground, keeping it straight. Lower your leg back to the ground and repeat with the other leg.
3. Scapula Push Ups: Start in a plank position with your hands shoulder-width apart, fingers spread wide, and your body in a straight line from head to heels. Squeeze your shoulder blades together and down towards your spine, without bending your elbows. The second part of the movement is the protraction - push your shoulder blades apart from each other towards your shoulders.

Week 7-8

Perform each exercise for 3 sets of 10 repetitions with a 60-second rest between each set.

1. Close Grip Negative Push Ups: Start in a push-up position with your hands close together, just under your chest. Lower your chest towards the ground, keeping your elbows close to your body. The eccentric phase should be as slow as possible
2. Plank with Knee-to-Elbow (aka Mountain climbers): Start in a push-up position with your hands directly under your shoulders and your toes on the ground. Tighten your core and bring one knee towards your elbow on the same side. Return to the starting position and repeat with the other leg.
3. Resistance Band Chest Press: Stand with your feet shoulder-width apart and hold a resistance band with both hands. Pull the band apart, then bring your hands in front of your chest, keeping your elbows close to your body. Slowly release the band back to the starting position.

Week 9-10

Perform each exercise for 3 sets of 12 repetitions with 60-second rest between each set.

1. Decline Negative Push Up: With 5-second hold at the bottom. Start in a plank position with your hands shoulder-width apart, and legs together. Glutes and core engaged. Lower your chest as slowly as possible and stop just slightly before it touches the ground - hold here for 5 seconds.
2. Walking Plank: Start in the plank position. Switch one arm to a low plank position into your elbow and follow with your other arm. Keep core, glutes engaged and a straight body position.
3. Resistance Band Fly: Hold a resistance band in front of your chest with your palms facing each other and your elbows slightly bent. Step back until the band is taut, then open your arms out to the sides, keeping your elbows slightly bent. Bring your hands back together in front of your chest and repeat.

Once you are able to do a few push ups and pull ups you are ready to build your own workout plan and progress further in calisthenics.