Standard Push Ups

Standard Push Ups are one of the most basic pushing movements in calisthenics and place the main focus on the triceps, chest and shoulders. They can help build strength, endurance and muscle mass. It is a very popular compound movement due to it requiring multiple muscles not just to complete the exercise but for stabilisation of the muscles throughout the body.

Incline Push Ups:
The most basic progression is the incline push up. It is a basic push up performed on an elevated surface such as a bench, chair or block. The difficulty can be increased by using a lower object and increased by raising the platform. Absolute beginners who struggle with this should do incline push up negatives which are the same but instead the body only goes down. This is easier as it allows the body to use more of the lower pecs. Once you can comfortably complete 10 reps you should be able to move on although you may be able to complete a standard push up before reaching 10 reps.

Push Up Negative:
This exercise is for people who cannot perform a push up but can somewhat comfortably perform incline push ups. The mechanics of the negative are basically the same as the push up other than the fact that the body only goes down. Begin in a proper position and lower yourself to the ground while maintaining good form. Upon reaching the bottom of the movement, bend on your knees and go back into the top of the exercise.

Form and Execution:
If you are able to comfortably perform the push up negative then the push up should be easily achievable, simply begin at the top of the movement in a plank position with your arms at around shoulder width and lower yourself to the ground. Do not flare your elbows out, instead simply tuck them into your sides. Try to maintain straight body alignment. To count as a full rep your arms must at least meet a 90 degree angle although chest to floor would be more preferable. Do not go quickly as that will not focus on strength as much but more on endurance. Try to go slowly for maximal strength gains. Once you reach 15 consecutive reps you should combine this with other movements to progress to other skills.

Decline Push Ups:
Practically the same as the standard push up except the feet are elevated, providing more of a challenge. By progressively raising the platform, this can be a way to progress to chest to wall handstand push ups although this method is not recommended.