In carica...
✕ Chiudi


☰ Calisthenics Club
Every advanced movement starts with a single step. Here's the full map.

This chain covers every push variation you'll ever need. Start at the wall and work your way through incline, knee, standard, wide, close-grip, diamond, decline, pike, pseudo planche, archer, typewriter, one-arm, and finally planche push-up. Each step prepares you for the next. Don't rush. Master the form at each level. The strength you build here transfers to every pressing movement in your training.

Push Progression Chain

  1. Wall Push-Up →
    The wall push-up is the most accessible push-up variation, perfect for learning proper form and building initial pressing strength.
  2. Incline Push-Up →
    The incline push-up uses an elevated surface to reduce body weight load while maintaining the push-up mechanics.
  3. Knee Push-Up →
    The knee push-up is a floor-based regression that reduces the load while preserving the full push-up movement pattern.
  4. Standard Push-Up →
    The standard push-up is the foundational upper body pressing exercise, engaging chest, shoulders, triceps, and core.
  5. Wide Push-Up →
    The wide push-up places more emphasis on the chest by positioning the hands wider than shoulder-width.
  6. Close-Grip Push-Up →
    The close-grip push-up shifts the load to the triceps and inner chest by keeping the hands close together.
  7. Diamond Push-Up →
    The diamond push-up is a close-grip variation that maximally targets the triceps and builds lockout strength.
  8. Decline Push-Up →
    The decline push-up shifts the load to the upper chest and shoulders by elevating the feet.
  9. Pike Push-Up →
    The pike push-up is a shoulder-dominant variation that mimics the overhead pressing pattern of a handstand push-up.
  10. Pseudo Planche Push-Up →
    The pseudo planche push-up requires leaning the shoulders significantly forward, shifting the load to the shoulders and lats.
  11. Archer Push-Up →
    The archer push-up is a unilateral progression where one arm takes most of the load while the other provides balance.
  12. Typewriter Push-Up →
    The typewriter push-up combines an archer descent with a lateral shift, building extreme unilateral pressing strength.
  13. One-Arm Push-Up →
    The one-arm push-up is the peak of unilateral pressing strength, requiring full-body tension and massive triceps power.
  14. Planche Push-Up →
    The planche push-up is a straight-arm pressing movement where the body is held parallel to the floor while pushing.

Key Notes on Progression

  • The Lean Planche is the most important exercise in the entire progression. It builds the specific extended-arm strength that differentiates basic from advanced calisthenics.
  • Use parallel bars during the initial progressions to significantly reduce stress on the wrists.
  • Patience is essential: the planche requires connective tissue adaptations that take 6 to 12 months of progressive loading. Most athletes take 12 to 24 months to achieve it.
  • Don't rush the planche: a shorter planche with locked elbows, strong glute contraction, and full scapular protraction will build more strength than a longer planche with poor form.
  • The Frog Stand teaches balance and weight shifting: essential skills for every planche progression.