Calisthenics Push Progress Guide
Master Your Push Strength – Calisthenics Progression
Welcome to your complete push training roadmap. This guide shows you how to build real, functional pressing strength for calisthenics skills like planche and handstand push-ups. Use the progressions, weekly templates, technique cues, and tracking system below to level up safely and efficiently.
How to Use This Guide
- Choose your level (Beginner, Intermediate, Advanced).
- Follow the weekly template (3 sessions/week recommended).
- Hit the targets to unlock the next progression.
- Track your progress with the checklist at the end.
Level 1: Beginner Phase
Goal: Build stable shoulders, core control, and basic pressing strength.
Key Exercises (with targets)
- Incline Push-ups – 3×10–15 (full ROM, body tight)
- Knee Push-ups – 3×12–15 (tempo 3–1–1 if possible)
- Pike Holds / Wall Planks – 3×30–45s
- Shoulder Taps (from plank) – 3×10–12/side
Beginner Weekly Template (3 days)
| Day | Focus | Example Session |
|---|---|---|
| Mon | Push Basics | Incline Push-ups 3×12 • Pike Hold 3×30s • Shoulder Taps 3×10/side • Hollow Hold 3×30s • Chest/Shoulder Stretch 5–7m |
| Wed | Core & Stability | Plank 3×40s • Side Plank 3×25s/side • Knee Push-ups 3×12 • Scap Push-ups 3×12 • Thoracic Mobility 5m |
| Fri | Strength Practice | Knee Push-ups 3×15 • Negative Dips (bench) 3×6 slow • Pike Hold 3×40s • Wrist Prep 5m |
Common Mistakes
- Collapsed shoulders (inactive scapula). Keep them protracted and active.
- Flared elbows. Aim for ~30–45° from the torso.
- Breaking the body line. Squeeze glutes and ribs down (hollow body).
Progression Goals to Advance
- 20 clean floor push-ups
- 3×30s pike hold
- 15 incline push-ups at chest-height support
Level 2: Intermediate Phase
Goal: Build pressing strength, shoulder endurance, and planche/handstand foundations.
Key Exercises (with targets)
- Standard Push-ups – 4×12–15
- Parallel Bar Dips – 4×8–10 (control depth)
- Pseudo Planche Push-ups (PPPUs) – 3×8–12 (increase lean over time)
- Wall Handstands – 4×30–45s
- Planche Leans – 3×20–30s (straight-arm focus)
Intermediate Weekly Template (3 days)
| Day | Focus | Example Session |
|---|---|---|
| Mon | Strength | Push-ups 4×12 • Dips 4×8 • Planche Lean 3×25s • Hollow Body 3×30s • Wrist Prep 5m |
| Wed | Balance & Position | Wall Handstand 4×40s • Scap HS Shrugs 3×10 • PPPUs 3×10 • Thoracic Opener 5m |
| Fri | Endurance & Core | Dips 4×8 • PPPUs 3×12 • Planche Lean 3×20s • Compression (L-sit tucks) 3×15s |
Technique & Video Checks
- In PPPUs, shoulders should travel forward past wrists as strength improves.
- Handstands: ribs down, glutes tight, push tall through shoulders.
- Elbow lock on straight-arm drills; build connective tissue gradually.
Progression Goals to Advance
- 15 dips (clean)
- 10 PPPUs with meaningful lean
- 45s wall handstand hold (consistent positions)
Level 3: Advanced Phase
Goal: Master advanced pressing power and straight-arm control for planche and 90° HSPU.
Key Exercises
- 90° Handstand Push-ups – 5×3–5 (elevated or parallettes)
- Planche Progressions – Tuck → Advanced Tuck → Straddle → Full
- Planche Push-ups – Band-assisted to control volume safely
- Freestanding Handstands & Press to HS
- RTO Dips (Rings Turned Out) – 4×6–8
Advanced Weekly Template (3 days)
| Day | Focus | Example Session |
|---|---|---|
| Mon | Skill Emphasis | Planche Progressions 5–7 sets • RTO Dips 4×6 • Compression (V-sit / L-sit) 4×20–30s |
| Wed | Strength Emphasis | 90° HSPU 5×3 • PPPUs (heavy lean) 3×8 • HS Balance Drills 10m |
| Fri | Control & Volume | Planche Push-ups (band) 4×4–6 • Freestanding HS 10–15m • Scap Stability 3×15 |
Recovery & Mobility
- 1–2 active recovery days/week (light band work, easy aerobic, mobility).
- Wrist protocols: circles, palm leans, finger pulses (5–7 minutes/session).
- Shoulder health: wall slides, band external rotations, face pulls.
Recommended Equipment
- Parallettes (Beech Wood) – wrist comfort + deeper ROM
- Resistance Bands – planche assistance, 90° HSPU scaling
- Wrist Wraps – joint support during heavy holds
Progress Tracking Checklist
- [ ] 20 push-ups • [ ] 15 dips • [ ] PPPUs 3×12 (good lean)
- [ ] Wall HS 45s • [ ] 90° HSPU 3 reps • [ ] Planche progression milestone
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