Push-Up Progressions: How to Get Your First (and Best) Push-Up

Push-ups are one of the most recognisable movements in fitness. But at CaliUnity, we look at them differently.

It’s not about cranking out 40 or 50 reps. Beyond a certain point, your body isn’t building much more strength — it’s just cardio. The real progress comes from making the movement harder, increasing intensity, and focusing on quality over quantity.

Here’s how we teach push-up progressions at CaliUnity — and how you can get stronger while avoiding injury.

The Fundamentals of a Push-Up

Before you even hit the floor, think form first.

✔️ Imagine looking down and seeing your body in a pizza slice or arrowhead shape — not too wide, not too narrow.
✔️ Keep your body in a hollow hold position: core braced, glutes squeezed, legs tight.
✔️ Avoid sagging hips (“humping the floor”) or raising your bum too high.

Good push-ups are about full-body tension — not just arms.

The Push-Up Progression Tree

Here’s the progression path we use in calisthenics:

1. Box Push-Up – Hands elevated on a box. The higher the box, the easier it is.

2. Knee Push-Up – Done properly with weight forward, not pushed back into the knees.

3. Full Push-Up – Focus on lowering with control. If you can’t come back up yet, drop to your knees to finish the rep.

4. Diamond Push-Up – Hands close, more tricep and core engagement.

5. Ring Push-Up – Adds instability for greater challenge.

6. Planche Push-Up – Thumbs forward, lean as far as possible. High-level strength and control.

The rule of thumb: if you can do 5 clean reps at one level, it’s time to progress.

Why Progression Beats Endless Reps

Going from 10 push-ups to 50 doesn’t make you stronger. It’s like squatting an empty bar 100 times — it won’t build muscle or resilience. Instead:

• Make the movement harder

• Reduce reps

• Increase intensity

That’s how you avoid shoulder injuries and actually build strength.

The Bigger Picture

Mastering push-ups isn’t just about looking good. It’s the foundation for advanced skills like planches, crows, and bent-arm strength holds.

The key? Leave your ego at the door, focus on form, and progress one step at a time.