What is the best way to progress a client's push-up exercise?

1 Assess their baseline

Before you introduce any progression or regression to your client's push-up exercise, you need to assess their baseline level of performance. This means observing their form, technique, range of motion, and endurance. You can use a simple test like the push-up test from the American College of Sports Medicine (ACSM) to measure how many push-ups they can do in one minute with good form. Alternatively, you can use your own criteria to determine their starting point, such as the depth of their chest to the floor, the alignment of their spine and head, and the stability of their shoulders and hips.

2 Modify their position

One of the easiest ways to progress or regress your client's push-up exercise is to modify their position. You can change the angle of their body relative to the floor, the width and placement of their hands, and the position of their feet. For example, you can make the push-up easier by elevating their hands on a bench, a box, or a wall, or by placing their knees on the floor. You can make the push-up harder by lowering their hands to the floor, elevating their feet on a bench, a ball, or a suspension trainer, or by lifting one leg off the floor.

3 Vary their tempo

Another way to progress or regress your client's push-up exercise is to vary their tempo. You can manipulate the speed and duration of each phase of the movement: the eccentric (lowering), the isometric (holding), and the concentric (pushing). For example, you can make the push-up easier by reducing the time under tension, such as performing a fast push-up with a short pause at the bottom. You can make the push-up harder by increasing the time under tension, such as performing a slow push-up with a long pause at the bottom, or by adding explosive power, such as performing a plyometric push-up with a clap.

4 Add resistance or instability

A third way to progress or regress your client's push-up exercise is to add resistance or instability. You can use external load or bodyweight leverage to increase or decrease the difficulty of the push-up. For example, you can make the push-up easier by using a resistance band around their chest to assist them in the upward phase, or by placing their hands on a stable surface like a mat or a floor. You can make the push-up harder by using a weighted vest, a backpack, or a plate on their back to add load, or by placing their hands on an unstable surface like a medicine ball, a kettlebell, or a BOSU ball.

6 Customize their goal

A fifth way to progress or regress your client's push-up exercise is to customize their goal. You can set specific and measurable objectives for your client based on their needs, preferences, and abilities. For example, you can make the push-up easier by lowering their target number, frequency, or intensity, such as performing 10 push-ups twice a week at 50% of their maximum effort. You can make the push-up harder by raising their target number, frequency, or intensity, such as performing 20 push-ups four times a week at 80% of their maximum effort.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?