5 Calisthenics Levels to Master Push-Ups — From Beginner to Pro

Introduction

This tutorial will guide you through five levels of push-ups, from beginner to pro, based on the video by Bioforceman. Each level builds on the previous one, helping you develop strength, control, and muscle through calisthenics. Whether you're just starting or looking to master advanced techniques, this guide provides clear steps and tips for success.

Step 1: Incline and Knee Push-Ups

• Incline Push-Ups

  • Find a sturdy surface like a bench or wall.
  • Place your hands shoulder-width apart on the surface.
  • Keep your body straight from head to heels.
  • Lower your chest towards the surface, then push back up.

• Knee Push-Ups

  • Start in a plank position with your knees on the ground.
  • Keep your hands slightly wider than shoulder-width.
  • Lower your chest to the ground while keeping your knees on the floor.
  • Push back up to the starting position.

Tips

• Focus on maintaining a straight line from your head to your knees or heels.
• Avoid letting your hips sag or rise too high.

Step 2: Classic Push-Ups

• Start in a plank position on the floor.
• Position your hands shoulder-width apart.
• Lower your body until your chest nearly touches the ground.
• Keep your elbows close to your body.
• Push back up to the starting position.

Common Pitfalls

• Avoid flaring your elbows out wide; this can lead to shoulder strain.
• Keep your body in a straight line throughout the movement.

Step 3: Elevated and Pike Push-Ups

• Elevated Push-Ups

  • Place your feet on a raised surface (like a bench).
  • Perform a classic push-up while maintaining the same body alignment.

• Pike Push-Ups

  • Start in a downward dog position (hips high, head down).
  • Lower your head towards the ground, bending your elbows.
  • Push back up to the starting position.

Practical Advice

• Use elevated push-ups to shift more weight onto your arms.
• Pike push-ups engage your shoulders more intensely.

Step 4: Archer and Wall Decline Push-Ups

• Archer Push-Ups

  • Begin in a classic push-up position.
  • Shift your weight to one side as you lower your body, extending the other arm out.
  • Alternate sides with each rep.

• Wall Decline Push-Ups

  • Position your feet on an elevated surface against a wall.
  • Perform a push-up while your legs are elevated.

Tips for Mastery

• Focus on control and form; proper technique is crucial.
• Start with fewer reps and increase as you gain strength.

Step 5: Handstand and Planche Progressions

• Handstand Push-Ups

  • Kick up into a handstand against a wall for support.
  • Lower your head towards the ground, then push back up.

• Planche Progressions

  • Begin with tuck planche holds (knees to chest).
  • Gradually extend your legs as you gain strength.

Important Note

• These advanced movements require significant strength and balance.
• Practice against a wall to build confidence and control.

Conclusion

By following these five levels of push-ups, you can progressively build your strength and mastery in calisthenics. Start with the incline and knee push-ups if you're a beginner, then gradually work your way up to advanced techniques like handstand push-ups. Consistency is key, so practice regularly, focus on form, and adjust your progression based on your fitness level. Happy training!