3 Pushup Workouts for just about any Level Of Fitness

 

Push Ups LVL 1-10 (How To Progress Faster)

Video taken from the channel: CHRIS HERIA


 

Chest Workout Level 2

Video taken from the channel: Passion4Profession


 

Chest Workout Level 3 (no music)

Video taken from the channel: Passion4Profession


 

PUSH UPS From LeveL 1 To LeveL 80 (WHAT’S YOUR LEVEL?)

Video taken from the channel: NEXT Workout


 

Chest Workout Level 1

Video taken from the channel: Passion4Profession


 

Chest Workout Level 3

Video taken from the channel: Passion4Profession


 

Push-ups workout level-3

Video taken from the channel: TrickiT Workout


Luckily, these three pushup workouts can take you from zero to hero in the pushup department or give you a new challenge if you’ve been rocking regular pushups for a while. For all three workouts, you’ll use what’s called a “mechanical drop set.” Basically, you’ll do three exercises in a row, each of which is slightly easier than the previous one. This allows you to keep working even as you.

Luckily, these three pushup workouts can take you from zero to hero in the pushup department or give you a new challenge if you’ve been rocking regular pushups for a while. For all three workouts, you’ll use what’s called a “mechanical drop set.” Basically, you’ll do three exercises in a row, each of which is slightly easier than the previous one. This allows you to keep working even as you. To start however, we have to look at some of the limitations we encounter with other push-up workouts. First of all, any that starts with a rep prescription is inherently flawed.

Three times a week with at least 48 hours separating workout days, do: Three sets of 12 (3 x 12) of wide Perfect Pushups super setting with floor-based diamond push-ups. Three sets of 12 (3 x 12) of Regular Perfect Pushups super setting with military push-ups (push-ups done on your fists). No matter your fitness level, you can utilize the push-up exercise to challenge yourself.

Whether you’re looking for push-up workouts, push-up variations, or building the strength to perform your very first push-up, this workout guide will push you (pun intended) toward your greatest heights. Alternating the three variations of the pushup, you’ll perform 3 reps, rest 10 seconds and repeat for a total workout of 15 minutes. Standard Pushup – 3 reps Rest – 10 seconds Diamond Pushup – 3 reps.

Aim for doing 3 to 4 pushup-focused workouts per week and greasing the groove every other day, provided that your body can handle the extra stress. Keep going, and results will come! The Perfect Push up Workout for Beginners: Progression Program.

All workouts are presented with videos. And below each one of these, you will find a brief description of the sesion. Follow these workouts at home, outdoor or while you travel. The following videos are only complete body workouts without weights.

The required training level is. Take the number of perfect pushups you can complete, and divide that in half. Then perform five sets of that number of pushups, resting 60 seconds between each set. The following counts can generally be considered markers of a good fitness level based on age and sex.

If your situp count is below the target number, the target can serve as a general goal to work toward. Counts above the targets can generally mean better fitness. However, pushup count may be a more accurate indicator of your fitness.

List of related literature:

While in push-up position, it seemed silly to do a single pushup, so I did a few more, then stood up.

“Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.” by Stephen Guise
from Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.
by Stephen Guise
Selective Entertainment, LLC, 2016

If you have never done push-ups before and find both of these exercises extremely difficult, it isn’t necessary to do a full-depth pushup.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

If you can do only one push-up but you do it right, that’s fine.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

Two years ago I couldn’t do a single push­up.

“Minimalism: Live a Meaningful Life” by Joshua Fields Millburn, Ryan Nicodemus
from Minimalism: Live a Meaningful Life
by Joshua Fields Millburn, Ryan Nicodemus
Asymmetrical Press, 2015

It’s a perfect mix between a regular Pushup and the Pike Pushup to be shown in Level 3.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

Simply do one set of each of the following: ■ Upper-body pushing exercise (i.e., push-up, machine chest press, etc.), 5 to 10 reps often seconds up, ten seconds down ■ Upper-body pulling exercise (i.e., pull-up, seated row, etc.), 5 to 10 reps of ten seconds up, ten seconds down

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

TIP: “After about a month of this exercise, try a more advanced push-up position with your knees straight and your toes on the floor, as in a full-on pushup,” says Zhirnova, who specializes in aerial acrobatics and hand balancing.

“REAL SIMPLE Find Your Balance: Creating a Calm and Happier Life” by The Editors of Real Simple
from REAL SIMPLE Find Your Balance: Creating a Calm and Happier Life
by The Editors of Real Simple
TI Incorporated Books, 2017

If you cannot complete 20 reps of the 90-degree push-up, try this version.

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
by Corbin, Charles B, McConnell, Karen, et. al.
Human Kinetics, 2014

You can do one chest exercise or six.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Like I said, a few years ago I couldn’t do a single push­up.

“Essential: Essays by The Minimalists” by Joshua Fields Millburn, Ryan Nicodemus
from Essential: Essays by The Minimalists
by Joshua Fields Millburn, Ryan Nicodemus
Asymmetrical Press, 2015

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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35 comments

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  • pues lo que yo le puedo decir es que,,me gusta mucho su trabajo…creo queen determinado momento alcanzare un buen nivel..es tanto pasa esto..suerte y felicidades..

  • hey guys  i did all this workout and i got my chest but a little problem
    the right side chest i s hard as a stone but the left one is like a cotton please help me

  • 1-2, 1-2, 1-2, 1-2,1-2, 1-2, 1-2, 1-2, nonstop the party yeah 1-2 every… 1-2, 1-2 everybo.. bo! everybody fuckin’ do 1-2!! hell yeah

  • Finally did this without cheating, but their was a 5 sec ad so I guess there is room to improve and on my pushups I don’t go all the way down so I am going to improve on that to, right now on to my ab workout! ��

  • I can’t do knee push ups….can someone give me an advise….the problem is that i dont use my arms to get up (i tried but couldn’t )

  • yes i mean it. i know the bad fat is the reason that stopping 6 pack coming outside even we work out well. And My senior in gym daily having this secret food items to kill his belly with less excercise. you can see it here >> bit.ly\YoZRS7

  • This Classic ones is better one than the New ones.. the New 8 minutes Chest is very impossible to do for the beginners with 20 repetitions..

  • I have Loved these home body workouts for years! And just did this short routine for an extra pump at the end of my chest workout. Thank you!

  • I need 6 months 1 month on level one and 1 month on level 2 and one month on level 3 then retry the three months my muscles get hurt while doing but I pass the hurting part this video helps a lot! Thanks passion4proffesion

  • What the hell??? There are a load of comments in my name that I did not make. Stupid spam comments like the one above. What the hell is going on?

  • I’m gonna start this and keep working my way up. I’ll try to keep getting better. Leave a comment every once and a while and I’ll edit my progress.

    @level 10

  • Why is this hurting my arms?Isnt this supposed to put strain on chest?And pretty sure im doing it right because i always check my pose while working out.Any idea??

  • Bro it is very useful and realistic made real progress increasing a level for every week with proper form
    i see muscle coming thanks am stronger than ever:)

  • Guys, most of you feel that your triceps hurt, but in my opinion, your triceps hurt because when you do the push-ups, you use all of your arms strength, so it’s okay when your triceps hurt. But you chest will become big too. Before I do this chest workout, my chest is very flat and thin. But when I start doing this my chest starts do be curve a little and improving.

  • I have no idea why people watch these videos, the form is not great and at time it’s plain bad. The workouts are stupid and make no sense, why the hell would anyone who can do normal Push-ups ever do Knee push-ups unless he’s training for a specific high amount of endurance (like 100 PU). The only reason is that it’s animated and somehow that gives people the impression that it’s of higher quality, it isn’t!
    This is pretty rubbish and the person who’s doing it doesn’t have real education.

  • sure is right. i know the bad fat is the reason that stopping 6 pack coming outside even we work out well. Between My senior in gym daily having this secret food items to kill his belly with less excercise. worth watch here now bit.ly/11KN9Up?=xkqrc

  • u will never build muscle with these type of trainings..u need overload so u can damage your muscle..this way u just burn it..and i works when u r with 30% bodyfat and its actually hard to do pushups

  • Went through level 2 then went back to level 1 just to make sure i was completely empty. Sure enough by the 2nd set of knee on bench push ups i was finished lol

  • hey guys can some one help me out please…i’ve been doing for a mounth and a half the thing of one day abs the other day arms/chest but i am not realy noticing something…when do you have visual difrence? or do i need to do other exercises or just need to do it longer? thank you for the help and thank you for not screaming at me because my english ain’t that great…i know:)

  • I completely agree.
    This is pretty bad.
    Bad form indeed, elbows much higher than 45 degrees and the workout as has been said makes little sense if nay at all.

  • This guy: (does 10 push-ups without touching the ground with just one hand without breaking a sweat)
    All right guys, this is pretty easy.

  • use resistance band set for your chest workout its fcking awesome i love it so much trust me you will love it it get one for yourself at some store or buy where i buy it at trainhome.shop TRUST ME ITS FCKING AWESOME

  • Bro…I m shocked like I hav never seen that whole body weight pushups..that are just awesome..yar how fit u r…I m trying to do it..but it’s hard..to do full push up only….but anyway..I like ur pushups so clean n perfect pushups…there r so very few people or jim guys also can’t do these pushups..it requires a mad one fitness freak like u..I’m so impressed..

  • Let’s get it on day #59…
    It’s getting there bit by bit…..for those who are still thinking about it just start now….you will enjoy the experience…

  • Seriously, how many times does he have to explain “MASTER THE PREVIOUS PUSHUP BEFORE ATTEMPTING THE NEXT ONE”. It’s after every level.

  • I already told you. we must kill the bad fat and belly first to get the 6 pack. Listen to this I heard that most of the celebrities used to follow to kill their belly using this 7 food items. you can watch out here bit.ly/1byCvTp?=itlvk

  • So guys, I’ve been doing this workout for 3 weeks, never skipping it and  have left about 48 hrs to recover from it   so  it means 3 times per week. I haven’t take any supplements, all natural. So I’m 3 weeks in and I don’t see any improvements on my chest yet, but I can feel it. Before I couldn’t event finish the last stage, now I can finish without problems. I’m gonna start with level 2.

  • Recently broke my hand and my wrist still experiences pain, but I can manage 5 pushups. I’m hoping I can get to level 10 after this injury.

  • im sorry, the form shown isnt right though, he didn’t go all the way up. Quite disappointed for a video that has 7 million views and 35k likes.

  • SUMMARY and timestamp!!✓ below
    FOCUS ON WHAT U NEED TO DO TODAY ONLY
    do with proper form
    and once u move to next level practice previous level as well

    1:34 incline PU
    3:26 PU( push ups)
    4:11 elevated PU
    5:39 archer PU
    6:29 explosive PU
    7:19 clapping PU
    7:55 pseudo planche PU
    9:30 90 degree plus pseudo planche PU
    11:45 planche PU pumps
    13:23 planche PU

    u can reach new level every week, but some level might take 2-3 weeks but focus on what u need to do today

    all the best
    , thanks
    Chris

  • i did this yesterday and got chest muscle pain now as if washing dish or simply taking a bath, put t-shirt, sneezing and while typing this comment I felt the pain on my chest on the way to my triceps… is this a sign that my chest will improve later after the pain?:-/

  • Saw this video 3 days ago and the next day I implemented it into my routine. I’m at level 4 now. I love this levels system. Thank you so much.

  • I am currently unable to do pushups, well at most, one regular pushup with perfect form, and at most, 20 knee pushups. How do I know when I’ve mastered a pushup variation? Is it when I can do ten of the next level? Hope ypu guys don’t make fun of my weight.

  • How to get a Six Pack ➤ http://bit.ly/P4PSixPack
    Best Chest Exercises ➤ http://bit.ly/P4PBestChest
    Best Abs Exercises➤ http://bit.ly/P4PBestAbs

  • Came back to this video. Right now I’m looking at this like some of these push ups would be the biggest flex. Especially the planche push up with your feet off the ground. I’m only at level 3 tryna learn archers.