The Ultimate Guide to Press Up Progressions: From Beginner to Elite
Struggling with press ups—either you can’t do them at all, or they’re just not challenging enough? You’re not alone.
In this complete guide, we’ll walk you through press up progressions starting from the very basics (perfect if you’re recovering from an injury or completely new) to elite-level variations that will challenge even the most advanced athletes.
We’ll also explain how to do a press up properly, highlight the most common mistakes, and show you how to progress safely and effectively—no matter your current level.
Why Proper Press Up Form Matters
Before diving into progressions, let’s fix one major mistake that holds people back: poor form.
The Most Common Press Up Mistake
Many people start press ups with their hands too high or head too low. This usually results in the elbows flaring out excessively—a position that stresses the shoulders and limits chest engagement.
How to Fix It
- Hand placement: Hands should be just outside shoulder-width.
- Chest between hands: Think “thumbs at nipple level.”
- Elbows tucked slightly: This helps activate the chest and protect the shoulders.
Press Up Progressions: 17 Levels from Beginner to Elite
We’ve broken down this list into Beginner, Intermediate, Advanced, and Elite levels. See how far you can get!
✅ Beginner Level Press Up Progressions
1. Wall Press Ups
Start standing, hands on a wall. Ideal for complete beginners or shoulder rehab.
2. Incline Knee Press Ups
Use a raised surface like a table or bench while staying on your knees.
3. Box Press Ups
On your knees with hips high and hands on the floor. Keep the chest, not the head, between your hands.
4. Knee Press Ups
Lower your hips into a straight line from shoulders to knees. This mimics a full press up shape.
5. Incline Press Ups
Feet on the ground, hands on a raised surface (bench, box, etc). The lower the incline, the harder it gets.
6. Standard Press Up
Feet and hands on the floor, straight body line, chest between hands. A classic.
🔷 Intermediate Level Press Up Progressions
7. Feet Elevated Press Ups
Raise your feet on a box or bench. Shifts more load to your upper chest and shoulders.
8. Hand Release Press Ups
Go all the way down, lift your hands off the floor, and then press back up—engages full range of motion.
9. Deficit Press Ups
Hands on raised surfaces (like dumbbells or plates) to go deeper than floor level.
10. Deficit Feet Elevated Press Ups
Combine the deficit with feet elevation for extra intensity.
🔶 Advanced Level Press Up Progressions
11. Surface Jump Press Ups
Start with hands on the floor, press up and “jump” your hands onto a raised surface, press again, then return.
12. Over Dumbbell Press Ups
Perform a press up, then explode to move your hands over a dumbbell or object, press, then return.
13. TRX Press Ups
Hands in TRX straps. The instability activates your core and stabilisers. Add a fly at the top for more chest activation.
🔥 Elite Level Press Up Progressions
14. Clap Press Ups
Explosive push, clap hands mid-air, and land in a controlled press up position.
15. Chest Touch Press Ups
Instead of a clap, touch your chest mid-air. Requires speed and power.
16. Behind-the-Back Clap Press Ups
You’ll need serious explosive strength for this. Press up, clap behind your back, and land safely.
17. One-Handed Press Ups
One hand behind your back, feet wide for balance. A true test of upper body strength and control.
💡 Want more? Combine these with foot elevation, deficits, TRX straps, or extra claps for insane variations!
Bonus Variations to Add to Any Press Up
These aren’t listed as standalone progressions but can be added to any level:
- Narrow Grip Press Ups – Focus on triceps.
- Wide Grip Press Ups – Tougher on the chest.
- Archer Press Ups – Shift weight side-to-side for unilateral focus.
- Spider-Man Press Ups – Bring one knee up during each rep for extra core work.
Final Tips for Mastering Press Up Progressions
- Progress slowly: Master each variation with good form before moving on.
- Avoid flaring elbows: Always keep your elbows at a ~45-degree angle.
- Prioritise control: Don’t sacrifice form for reps or speed.
- Train smart: Quality beats quantity—especially at the higher levels.
Conclusion
Whether you’re just starting out or chasing elite-level calisthenics skills, this list of press up progressions has something for you. Train consistently, focus on form, and build strength one step at a time.
Have a favorite press up variation we missed? Drop it in the comments and let us know where you’d rank it!
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