Push-Up Progression

A structured push-up programme that works from wall push-ups through to diamond push-ups. 25 minutes, six variations — designed to build up someone who can't do a standard push-up yet.

Wall push-ups 3x12 rest 45s
Incline push-ups 3x10 rest 60s
Standard push-ups 3x8 rest 60s
Wide push-ups 3x8 rest 60s
Diamond push-ups 3x6 rest 60s
Push-up hold at bottom 3x15s rest 45s

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