The full ladder

Push-Ups, Level 1 to 10

All ten levels in under a minute. Below, one clip per level so you can drill yours.

To move up, hit two sets of fifteen clean reps. If a joint hurts, step back a level.

Level 01

Wall, feet close

Hands on a wall, feet close. If this is hard, start here. That's fine.

2×10 → 2×15

GEAR FOR THIS LEVEL →

Level 02

Wall, feet back

Walk your feet back. Same push, more weight.

2×10 → 2×15

GEAR FOR THIS LEVEL →

Level 03

Knees

Knees down, body straight from knees to head.

2×10 → 2×15

GEAR FOR THIS LEVEL →

Level 04

Knees, feet up

Knees down, feet lifted.

2×10 → 2×15

GEAR FOR THIS LEVEL →

Level 05

Full push-up

The real push-up. Hands just outside your shoulders, body like a plank, chest almost to the floor.

2×15

GEAR FOR THIS LEVEL →

Level 06

One arm, knees

One arm, from your knees.

2×10 → 2×15

GEAR FOR THIS LEVEL →

Level 07

One arm, knees, feet up

One arm, knees down, feet up.

2×10 → 2×15

GEAR FOR THIS LEVEL →

Level 08

One arm, hand on a box

One arm working, the other hand resting on a box.

2×10 → 2×15

GEAR FOR THIS LEVEL →

Level 09

One arm, band assist

One arm, with a band taking a little weight.

2×10 → 2×15

GEAR FOR THIS LEVEL →

Level 10

One-arm push-up

The one-arm push-up.

The goal

GEAR FOR THIS LEVEL →