Push Exercise Series
Step 1: Choose Your Progression
First, choose your progression! The progression you follow will depend on what equipment you have available. There are 3 progressions:
- No Equipment Required
- Small Equipment Required
- Full Gym Required
If you have access to some pieces of small equipment but not others, you can follow progression 2 and skip the videos for which you are missing equipment.
Step 2: Choose Your Stream
Next, choose the stream that is right for you! The stream you choose will depend on what you want to learn from the videos. There are 3 streams:
A. Just Teach It To Me! - Created for anyone who is learning to do the exercise for the first time (or anyone looking for a review)
B. I Want to Know More - Created for exercise enthusiasts who are interested in learning more about basic exercise physiology
C. Highly Technical - Created for individuals studying to be personal trainers or coaches and wanting to learn in-depth exercise physiology
Step 3: Choose a Starting Point
Depending on your balance, body awareness, conditioning level and experience, you may find that you don't need to start right at the beginning of the progression. Follow the recommendations of your physician, physiotherapist, personal trainer or other provider.
Step 4: Listen to Your Body (and your provider)
Very few individuals will complete the progression from start to finish (this is not the intention.) The intention is for you to gradually progress to an exercise (or set of exercises) that is challenging but safe for your body. These exercises should help you meet your life goals, whether they are related to activities of daily living or athletic pursuits. Follow the recommendations of your physician, physiotherapist, personal trainer or other provider.
Push Progression 1 - No Equipment Required
A. Just Teach It To Me!
A. Just Teach It To Me!
A. Just Teach It To Me!
Low Impact:
Wall Push Up - Pivot Point: Hip
Wall Push Up - Pivot Point: Ankle
Box Position Floor Push Up
Floor Push Up from Knees
Floor Push Up from One Knee
Floor Push Up from Toes
Single Leg Floor Push Up - Feet Stacked
Single Leg Floor Push Up - Leg Up
Spider Floor Push Up
Single Arm Floor Push Up
Single Arm Floor Push Up - Feet Stacked
Single Arm/Leg Floor Push Up - Leg Up
High Impact:
Plyometric Push Up
B. I Want to Know More
A. Just Teach It To Me!
A. Just Teach It To Me!
Low Impact:
Wall Push Up - Pivot Point: Hip
Wall Push Up - Pivot Point: Ankle
Box Position Floor Push Up
Floor Push Up from Knees
Floor Push Up from One Knee
Floor Push Up from Toes
Single Leg Floor Push Up - Feet Stacked
Single Leg Floor Push Up - Leg Up
Spider Floor Push Up
Single Arm Floor Push Up
Single Arm Floor Push Up - Feet Stacked
Single Arm/Leg Floor Push Up - Leg Up
High Impact:
Plyometric Push Up
C. Highly Technical
A. Just Teach It To Me!
C. Highly Technical
Low Impact:
Wall Push Up - Pivot Point: Hip
Wall Push Up - Pivot Point: Ankle
Box Position Floor Push Up
Floor Push Up from Knees
Floor Push Up from One Knee
Floor Push Up from Toes
Single Leg Floor Push Up - Feet Stacked
Single Leg Floor Push Up - Leg Up
Spider Floor Push Up
Single Arm Floor Push Up
Single Arm Floor Push Up - Feet Stacked
Single Arm/Leg Floor Push Up - Leg Up
High Impact:
Plyometric Push Up
Push Progression 2 - Small Equipment Required
A. Just Teach It To Me!
A. Just Teach It To Me!
A. Just Teach It To Me!
Low Impact:
Wall Push Up - Pivot Point: Hip
Wall Push Up - Pivot Point: Ankle
Prone Band Chest Press
Standing Band Chest Press
Incline Floor Push Up - Pivot Point: Hip
Incline Floor Push Up - Pivot Point: Ankle
Box Position Floor Push Up
Floor Body Bar Bench Press
Floor Dumbbell Bench Press
Stability Ball Body Bar Bench Press
Stability Ball Dumbbell Bench Press
Incline Body Bar Bench Press
Decline Body Bar Bench Press
Stability Ball Push Up - Hips on Ball
Stability Ball Push Up - Thighs on Ball
Stability Ball Push Up - Knees on Ball
Floor Push Up from Knees
Floor Push Up from One Knee
TRX Chest Press
BOSU Push Up - Knees on BOSU
Reverse BOSU Knee Push Up - Hands on BOSU
BOSU Knee Push Up - Hands on BOSU
Floor Knee Push Up - One Hand on Medicine Ball
Kneeling Band Shoulder Press
Standing Band Shoulder Press
Seated Dumbbell Shoulder Press
Standing Body Bar Shoulder Press
Standing Dumbbell Shoulder Press
Stability Ball Push Up - Shins on Ball
Stability Ball Push Up - Toes on Ball
Floor Push Up from Toes
Reverse BOSU Push Up - Toes on BOSU
BOSU Push Up - Toes on BOSU
Floor Push Up - One Hand on Medicine Ball
TRX Push Up - Feet in TRX
Reverse BOSU Push Up - Hands on BOSU
BOSU Push Up - Hands on BOSU
Decline Floor Push Up
Single Leg Floor Push Up - Feet Stacked
Single Leg Floor Push Up - Leg Up
Spider Floor Push Up
Single Leg Reverse BOSU Push Up - Feet Stacked
Single Leg Reverse BOSU Push Up - Leg Up
Spider Reverse BOSU Push Up
Single Leg BOSU Push Up - Feet Stacked
Single Leg BOSU Push Up - Leg Up
Spider BOSU Push Up
Single Leg Ball Push Up - Feet Stacked on Ball
Single Leg Ball Push Up - Leg Up off Ball
Spider Ball Push Up - Leg on Ball
Single Leg Decline Push Up - Feet Stacked
Single Leg Decline Push Up - Leg Up
Spider Decline Push Up
Single Leg TRX Push Up - Feet Stacked
Single Leg TRX Push Up - Leg Up
Spider TRX Push Up
Stability Ball Push Up - Hands on Ball
Stability Ball Push Up - Hands on Two Balls
Single Arm Floor Push Up
Single Arm Floor Push Up - Feet Stacked
Single Arm/Leg Floor Push Up - Leg Up
High Impact:
Floor Medicine Ball Chest Throw
Trampoline Medicine Ball Chest Throw
Plyometric Push Up
B. I Want to Know More
A. Just Teach It To Me!
A. Just Teach It To Me!
Low Impact:
Wall Push Up - Pivot Point: Hip
Wall Push Up - Pivot Point: Ankle
Prone Band Chest Press
Standing Band Chest Press
Incline Floor Push Up - Pivot Point: Hip
Incline Floor Push Up - Pivot Point: Ankle
Box Position Floor Push Up
Floor Body Bar Bench Press
Floor Dumbbell Bench Press
Stability Ball Body Bar Bench Press
Stability Ball Dumbbell Bench Press
Incline Body Bar Bench Press
Decline Body Bar Bench Press
Stability Ball Push Up - Hips on Ball
Stability Ball Push Up - Thighs on Ball
Stability Ball Push Up - Knees on Ball
Floor Push Up from Knees
Floor Push Up from One Knee
TRX Chest Press
BOSU Push Up - Knees on BOSU
Reverse BOSU Knee Push Up - Hands on BOSU
BOSU Knee Push Up - Hands on BOSU
Floor Knee Push Up - One Hand on Medicine Ball
Kneeling Band Shoulder Press
Standing Band Shoulder Press
Seated Dumbbell Shoulder Press
Standing Body Bar Shoulder Press
Standing Dumbbell Shoulder Press
Stability Ball Push Up - Shins on Ball
Stability Ball Push Up - Toes on Ball
Floor Push Up from Toes
Reverse BOSU Push Up - Toes on BOSU
BOSU Push Up - Toes on BOSU
Floor Push Up - One Hand on Medicine Ball
TRX Push Up - Feet in TRX
Reverse BOSU Push Up - Hands on BOSU
BOSU Push Up - Hands on BOSU
Decline Floor Push Up
Single Leg Floor Push Up - Feet Stacked
Single Leg Floor Push Up - Leg Up
Spider Floor Push Up
Single Leg Reverse BOSU Push Up - Feet Stacked
Single Leg Reverse BOSU Push Up - Leg Up
Spider Reverse BOSU Push Up
Single Leg BOSU Push Up - Feet Stacked
Single Leg BOSU Push Up - Leg Up
Spider BOSU Push Up
Single Leg Ball Push Up - Feet Stacked on Ball
Single Leg Ball Push Up - Leg Up off Ball
Spider Ball Push Up - Leg on Ball
Single Leg Decline Push Up - Feet Stacked
Single Leg Decline Push Up - Leg Up
Spider Decline Push Up
Single Leg TRX Push Up - Feet Stacked
Single Leg TRX Push Up - Leg Up
Spider TRX Push Up
Stability Ball Push Up - Hands on Ball
Stability Ball Push Up - Hands on Two Balls
Single Arm Floor Push Up
Single Arm Floor Push Up - Feet Stacked
Single Arm/Leg Floor Push Up - Leg Up
High Impact:
Floor Medicine Ball Chest Throw
Trampoline Medicine Ball Chest Throw
Plyometric Push Up
C. Highly Technical
A. Just Teach It To Me!
C. Highly Technical
Low Impact:
Wall Push Up - Pivot Point: Hip
Wall Push Up - Pivot Point: Ankle
Prone Band Chest Press
Standing Band Chest Press
Incline Floor Push Up - Pivot Point: Hip
Incline Floor Push Up - Pivot Point: Ankle
Box Position Floor Push Up
Floor Body Bar Bench Press
Floor Dumbbell Bench Press
Stability Ball Body Bar Bench Press
Stability Ball Dumbbell Bench Press
Incline Body Bar Bench Press
Decline Body Bar Bench Press
Stability Ball Push Up - Hips on Ball
Stability Ball Push Up - Thighs on Ball
Stability Ball Push Up - Knees on Ball
Floor Push Up from Knees
Floor Push Up from One Knee
TRX Chest Press
BOSU Push Up - Knees on BOSU
Reverse BOSU Knee Push Up - Hands on BOSU
BOSU Knee Push Up - Hands on BOSU
Floor Knee Push Up - One Hand on Medicine Ball
Kneeling Band Shoulder Press
Standing Band Shoulder Press
Seated Dumbbell Shoulder Press
Standing Body Bar Shoulder Press
Standing Dumbbell Shoulder Press
Stability Ball Push Up - Shins on Ball
Stability Ball Push Up - Toes on Ball
Floor Push Up from Toes
Reverse BOSU Push Up - Toes on BOSU
BOSU Push Up - Toes on BOSU
Floor Push Up - One Hand on Medicine Ball
TRX Push Up - Feet in TRX
Reverse BOSU Push Up - Hands on BOSU
BOSU Push Up - Hands on BOSU
Decline Floor Push Up
Single Leg Floor Push Up - Feet Stacked
Single Leg Floor Push Up - Leg Up
Spider Floor Push Up
Single Leg Reverse BOSU Push Up - Feet Stacked
Single Leg Reverse BOSU Push Up - Leg Up
Spider Reverse BOSU Push Up
Single Leg BOSU Push Up - Feet Stacked
Single Leg BOSU Push Up - Leg Up
Spider BOSU Push Up
Single Leg Ball Push Up - Feet Stacked on Ball
Single Leg Ball Push Up - Leg Up off Ball
Spider Ball Push Up - Leg on Ball
Single Leg Decline Push Up - Feet Stacked
Single Leg Decline Push Up - Leg Up
Spider Decline Push Up
Single Leg TRX Push Up - Feet Stacked
Single Leg TRX Push Up - Leg Up
Spider TRX Push Up
Stability Ball Push Up - Hands on Ball
Stability Ball Push Up - Hands on Two Balls
Single Arm Floor Push Up
Single Arm Floor Push Up - Feet Stacked
Single Arm/Leg Floor Push Up - Leg Up
High Impact:
Floor Medicine Ball Chest Throw
Trampoline Medicine Ball Chest Throw
Plyometric Push Up
Push Progression 3 - Full Gym Required
A. Just Teach It To Me!
A. Just Teach It To Me!
A. Just Teach It To Me!
Low Impact:
Wall Push Up - Pivot Point: Hip
Wall Push Up - Pivot Point: Ankle
Prone Band Chest Press
Standing Band Chest Press
Incline Floor Push Up - Pivot Point: Hip
Incline Floor Push Up - Pivot Point: Ankle
Box Position Floor Push Up
Chest Press Machine
Split Chest Press Machine
Floor Body Bar Bench Press
Floor Dumbbell Bench Press
Stability Ball Body Bar Bench Press
Stability Ball Dumbbell Bench Press
Incline Body Bar Bench Press
Decline Body Bar Bench Press
Stability Ball Push Up - Hips on Ball
Stability Ball Push Up - Thighs on Ball
Stability Ball Push Up - Knees on Ball
Floor Push Up from Knees
Floor Push Up from One Knee
TRX Chest Press
BOSU Push Up - Knees on BOSU
Reverse BOSU Knee Push Up - Hands on BOSU
BOSU Knee Push Up - Hands on BOSU
Floor Knee Push Up - One Hand on Medicine Ball
Kneeling Band Shoulder Press
Standing Band Shoulder Press
Shoulder Press Machine
Seated Dumbbell Shoulder Press
Standing Body Bar Shoulder Press
Standing Dumbbell Shoulder Press
Standing Barbell Shoulder Press
Barbell Bench Press
Barbell Incline Bench Press
Barbell Decline Bench Press
Dumbbell Bench Press
Dumbbell Incline Bench Press
Dumbbell Decline Bench Press
Stability Ball Push Up - Shins on Ball
Stability Ball Push Up - Toes on Ball
Floor Push Up from Toes
Reverse BOSU Push Up - Toes on BOSU
BOSU Push Up - Toes on BOSU
Floor Push Up - One Hand on Medicine Ball
TRX Push Up - Feet in TRX
Reverse BOSU Push Up - Hands on BOSU
BOSU Push Up - Hands on BOSU
Decline Floor Push Up
Single Leg Floor Push Up - Feet Stacked
Single Leg Floor Push Up - Leg Up
Spider Floor Push Up
Single Leg Reverse BOSU Push Up - Feet Stacked
Single Leg Reverse BOSU Push Up - Leg Up
Spider Reverse BOSU Push Up
Single Leg BOSU Push Up - Feet Stacked
Single Leg BOSU Push Up - Leg Up
Spider BOSU Push Up
Single Leg Ball Push Up - Feet Stacked on Ball
Single Leg Ball Push Up - Leg Up off Ball
Spider Ball Push Up - Leg on Ball
Single Leg Decline Push Up - Feet Stacked
Single Leg Decline Push Up - Leg Up
Spider Decline Push Up
Single Leg TRX Push Up - Feet Stacked
Single Leg TRX Push Up - Leg Up
Spider TRX Push Up
Stability Ball Push Up - Hands on Ball
Stability Ball Push Up - Hands on Two Balls
Single Arm Floor Push Up
Single Arm Floor Push Up - Feet Stacked
Single Arm/Leg Floor Push Up - Leg Up
High Impact:
Floor Medicine Ball Chest Throw
Trampoline Medicine Ball Chest Throw
Plyometric Push Up
B. I Want to Know More
A. Just Teach It To Me!
A. Just Teach It To Me!
Low Impact:
Wall Push Up - Pivot Point: Hip
Wall Push Up - Pivot Point: Ankle
Prone Band Chest Press
Standing Band Chest Press
Incline Floor Push Up - Pivot Point: Hip
Incline Floor Push Up - Pivot Point: Ankle
Box Position Floor Push Up
Chest Press Machine
Split Chest Press Machine
Floor Body Bar Bench Press
Floor Dumbbell Bench Press
Stability Ball Body Bar Bench Press
Stability Ball Dumbbell Bench Press
Incline Body Bar Bench Press
Decline Body Bar Bench Press
Stability Ball Push Up - Hips on Ball
Stability Ball Push Up - Thighs on Ball
Stability Ball Push Up - Knees on Ball
Floor Push Up from Knees
Floor Push Up from One Knee
TRX Chest Press
BOSU Push Up - Knees on BOSU
Reverse BOSU Knee Push Up - Hands on BOSU
BOSU Knee Push Up - Hands on BOSU
Floor Knee Push Up - One Hand on Medicine Ball
Kneeling Band Shoulder Press
Standing Band Shoulder Press
Shoulder Press Machine
Seated Dumbbell Shoulder Press
Standing Body Bar Shoulder Press
Standing Dumbbell Shoulder Press
Standing Barbell Shoulder Press
Barbell Bench Press
Barbell Incline Bench Press
Barbell Decline Bench Press
Dumbbell Bench Press
Dumbbell Incline Bench Press
Dumbbell Decline Bench Press
Stability Ball Push Up - Shins on Ball
Stability Ball Push Up - Toes on Ball
Floor Push Up from Toes
Reverse BOSU Push Up - Toes on BOSU
BOSU Push Up - Toes on BOSU
Floor Push Up - One Hand on Medicine Ball
TRX Push Up - Feet in TRX
Reverse BOSU Push Up - Hands on BOSU
BOSU Push Up - Hands on BOSU
Decline Floor Push Up
Single Leg Floor Push Up - Feet Stacked
Single Leg Floor Push Up - Leg Up
Spider Floor Push Up
Single Leg Reverse BOSU Push Up - Feet Stacked
Single Leg Reverse BOSU Push Up - Leg Up
Spider Reverse BOSU Push Up
Single Leg BOSU Push Up - Feet Stacked
Single Leg BOSU Push Up - Leg Up
Spider BOSU Push Up
Single Leg Ball Push Up - Feet Stacked on Ball
Single Leg Ball Push Up - Leg Up off Ball
Spider Ball Push Up - Leg on Ball
Single Leg Decline Push Up - Feet Stacked
Single Leg Decline Push Up - Leg Up
Spider Decline Push Up
Single Leg TRX Push Up - Feet Stacked
Single Leg TRX Push Up - Leg Up
Spider TRX Push Up
Stability Ball Push Up - Hands on Ball
Stability Ball Push Up - Hands on Two Balls
Single Arm Floor Push Up
Single Arm Floor Push Up - Feet Stacked
Single Arm/Leg Floor Push Up - Leg Up
High Impact:
Floor Medicine Ball Chest Throw
Trampoline Medicine Ball Chest Throw
Plyometric Push Up
C. Highly Technical
A. Just Teach It To Me!
C. Highly Technical
Low Impact:
Wall Push Up - Pivot Point: Hip
Wall Push Up - Pivot Point: Ankle
Prone Band Chest Press
Standing Band Chest Press
Incline Floor Push Up - Pivot Point: Hip
Incline Floor Push Up - Pivot Point: Ankle
Box Position Floor Push Up
Chest Press Machine
Split Chest Press Machine
Floor Body Bar Bench Press
Floor Dumbbell Bench Press
Stability Ball Body Bar Bench Press
Stability Ball Dumbbell Bench Press
Incline Body Bar Bench Press
Decline Body Bar Bench Press
Stability Ball Push Up - Hips on Ball
Stability Ball Push Up - Thighs on Ball
Stability Ball Push Up - Knees on Ball
Floor Push Up from Knees
Floor Push Up from One Knee
TRX Chest Press
BOSU Push Up - Knees on BOSU
Reverse BOSU Knee Push Up - Hands on BOSU
BOSU Knee Push Up - Hands on BOSU
Floor Knee Push Up - One Hand on Medicine Ball
Kneeling Band Shoulder Press
Standing Band Shoulder Press
Shoulder Press Machine
Seated Dumbbell Shoulder Press
Standing Body Bar Shoulder Press
Standing Dumbbell Shoulder Press
Standing Barbell Shoulder Press
Barbell Bench Press
Barbell Incline Bench Press
Barbell Decline Bench Press
Dumbbell Bench Press
Dumbbell Incline Bench Press
Dumbbell Decline Bench Press
Stability Ball Push Up - Shins on Ball
Stability Ball Push Up - Toes on Ball
Floor Push Up from Toes
Reverse BOSU Push Up - Toes on BOSU
BOSU Push Up - Toes on BOSU
Floor Push Up - One Hand on Medicine Ball
TRX Push Up - Feet in TRX
Reverse BOSU Push Up - Hands on BOSU
BOSU Push Up - Hands on BOSU
Decline Floor Push Up
Single Leg Floor Push Up - Feet Stacked
Single Leg Floor Push Up - Leg Up
Spider Floor Push Up
Single Leg Reverse BOSU Push Up - Feet Stacked
Single Leg Reverse BOSU Push Up - Leg Up
Spider Reverse BOSU Push Up
Single Leg BOSU Push Up - Feet Stacked
Single Leg BOSU Push Up - Leg Up
Spider BOSU Push Up
Single Leg Ball Push Up - Feet Stacked on Ball
Single Leg Ball Push Up - Leg Up off Ball
Spider Ball Push Up - Leg on Ball
Single Leg Decline Push Up - Feet Stacked
Single Leg Decline Push Up - Leg Up
Spider Decline Push Up
Single Leg TRX Push Up - Feet Stacked
Single Leg TRX Push Up - Leg Up
Spider TRX Push Up
Stability Ball Push Up - Hands on Ball
Stability Ball Push Up - Hands on Two Balls
Single Arm Floor Push Up
Single Arm Floor Push Up - Feet Stacked
Single Arm/Leg Floor Push Up - Leg Up
High Impact:
Floor Medicine Ball Chest Throw
Trampoline Medicine Ball Chest Throw
Plyometric Push Up
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