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Push-Up Progressions When Regular Push-Ups Get Easy
Home Workout No Equipment

Push-Up Progressions When Regular Push-Ups Get Easy

Make push-ups harder with tempo, range of motion, leverage and harder rep styles.

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Progression ladder

  1. Use a 3–5 second lowering phase.
  2. Add a pause near the bottom.
  3. Elevate the feet to increase the challenge.
  4. Use a deficit between sturdy supports to increase range of motion.
  5. Use 1.5-rep or assisted one-arm progressions if appropriate.

Keep the standard

A progression is only useful if you can keep a controlled trunk and repeatable depth. Make the leverage harder before letting form collapse.

Push-up video demonstrations

Use the standard push-up demonstration as the form baseline; the feet-elevated demo shows the harder leverage progression.

Push-upVideo reference: NASM
▶ Watch demo
Feet-elevated / decline push-upVideo reference: NASM
▶ Watch demo

External videos are provided as visual form references. Lean Protocol is not affiliated with the video creators unless explicitly stated.

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