Training at Home

Push-Up Progressions When Regular Push-Ups Get Easy

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

PracticalMobile-friendlySaveable guide

Progression ladder

Slow the lowering phaseUse a controlled 3–5 seconds.
Add a pauseHold briefly near the bottom.
Elevate the feetIncrease the leverage challenge.
Use a deficitIncrease range of motion between sturdy supports.
Use 1.5 reps or assisted one-arm workOnly when the setup is stable and appropriate.

Visual form references

Open a matching demonstration in a new tab. External videos are references; Lean Protocol is not affiliated with the creators.

Free starter kit

Start with a calorie range, a protein anchor and a repeatable meal framework.