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Pushup Progressions

White Lotus
White Lotus
1 min read

🔥 Here’s a 5-Step Progression to getting your pushups!


Moving our entire body through space is a beautiful thing. Developing that strength leads to more challenging movements. Better pushups make your burpees feel less crappy. Why not, right?

Guidelines for each pushup variation:

  • Keeping your friends close and your elbows closer.
  • Staying engaged in your core, like someone’s punching you in the gut.
  • ****Maintain a 3-second count on the way down. (Very Important)
  • Don’t move to the next movement until you can do 10+ with the one you’re on.

The movements:

Knee Pushup Resets

Knee Pushup Resets

Knee Pushups

High Incline Pushups

High Incline Pushups

Low Incline Pushups

Low Incline Pushups

Regular Pushups

Regular Pushups

Disclaimer: this doesn’t take into account where you are in your pushup journey & what’s preventing you from getting your pushup! But I hope this gives you some ideas on how to progress when you get to each stage ☺️