How to Progress Your Pushups to Build Quicker? Here are 6 Simple Ways

Improve your pushups

Why pushups?

The first type of exercise, the majority of the trainers in the gym suggest is probably pushups. It’s a very common form of exercise, and it looks very easy as well. However, it’s not as easy as it looks, especially for the beginners. According to the statistics, around 75 million people in the Europe, the United States, and Japan are diagnosed with osteoporosis. It’s a very common form of bone disease.

The study shows that the weight lifting exercises can significantly enhance your bone health. However, the first thing you need to do is to work on your pushups if you decide to join a gym. It’s also better to focus on your pushups before you go for weight lifting exercises. Your trainer will emphasize a lot on the pushups because it’s a very important exercise. It will help in toning and it will strengthen your shoulder, triceps, chest muscles, and core. 

How to progress your pushups?

READ:  The Right Way To Do a Push Up

Many people may suggest you many ways to progress your pushups. However, it’s not certain that all of the ways suggested by the people will work out for you. In this section of this article, I will reveal the 6 simple ways to progress your pushups. Only increasing the no. of reps will not benefit you. Trying new ways is the key. This will definitely be helpful to increase-men-stamina. Let’s take a look at the 6 simple ways to progress your pushups.

1. Proper push-up technique

There are cases where the people are not following the proper pushup technique. Not being able to follow the proper pushup technique will not allow you to progress smoothly. A proper pushup will work out your chest muscles, upper body, arms, and shoulders. Make sure you’re doing the basic pushup in a right way. Your chin should go down low enough while doing a pushup, and it should touch a floor while rest of your body should remain elevated.

2. Put your hands closer

After doing regular pushups, you should try to bring your hands closer. It’s a pushup technique that most of the people try after a while. It will be more difficult to do this pushup in comparison of the regular pushups because of the shift of the leverage. Now the question is why you would want to try a difficult version of a pushup. Many people have experienced that this pushup has a greater impact on their triceps.

Moreover, it will also have a great impact on your chest muscles. You should definitely give this version of a pushup a try to progress.

3. Elevate your feet

If you’re regular in visiting your gym, then you must have observed the people doing pushups keeping their feet elevated. It’s another popular form of a pushup. When you keep your feet elevated, all the weight will be transferred to your hands. It will make it more difficult for you to do pushups. Furthermore, it will make your arms, chest, and shoulder workout more than regular pushups.

While trying out this version of a pushup, you should keep your feet around 6.8 inches high. You can gradually increase the height if you want.

4. Change your grip

This will definitely challenge you. While doing a traditional version of a pushup, you will keep your hands flat during the entire range of motion. However, you will develop an additional distance between your upper body and ground when you change the grip of your hand. You can try either fingertip or a knuckle position, according to your choice. You will find it difficult to do a pushup after changing the grip of your hand.

READ: Why You Should Consider Single Leg Squats

Furthermore, the increased distance will require you to give additional effort to complete the reps. Try to slowly increase the reps because it is obvious for you to feel difficult when you try a different version of a pushup.

5. Move your hands closer to your hip

While you’re doing normal pushups, your hands are closer to your shoulder. If you move your hands closer to your hip, the difficulty of the pushup will significantly increase. You don’t need any additional equipment or load to increase the difficulty of the pushup. When you move your hands closer to your hip, it will reduce your leverage and more pressure will shift in your hands. This pushup will make your wrists stretch out more.

6. One-arm pushup

This must be one of the most difficult versions of pushups. You should try this after trying all the pushups mentioned before this pushup. When you put your one arm up, you are shifting all your weight to one arm. This will drastically increase the difficulty of the pushup. Many people find it impossible to do this pushup; however, the fact is that it’s not impossible. 


It’s recommended to be regularly involved in doing pushups. This exercise is for everyone, whether you’re a professional or a beginner. You will definitely experience positive change in your body if you are regular in doing pushups. I’m very confident that you will be able to progress your pushups if you follow the six easy ways that are mentioned in this article. What should you do now?

You should try each and every way mentioned in this article to progress your pushups. You should analyze your stamina and strength every week to track your progress. In addition to pushups, you should also try other exercises, such as dips-exercises. There are plenty of benefits of dips-exercises. The study shows that regular exercise is highly beneficial for your mental health as well. Do pushups, engage in regular workouts, and stay healthy.


Written by Valentin Bosioc

Valentin Bosioc - wellness specialist, certified personal trainer, certified fitness instructor, celebrity trainer, Musclemania Champion, Ninja Warrior Semifinalist, world wide motivator!

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