Chris has just dropped a beast-mode push-up ladder — and it’s got serious calisthenics flair. Let’s break down each level of this 10-tier push-up progression with Chris and Tristyn Lee, a known fitness athlete and body builder.
These moves will light up your chest, triceps, shoulders, and core—no equipment needed, and if you haven’t already, download the thenx app so that you can follow along. It's free in the App Store or Google Play Store and packed with tutorials and challenges that align perfectly with this progression.
Durable resistance bands for strength training, perfect if the workout is too advanced.
10 Levels of Push-Up Power
1. Push-Up
The classic. Full-body tension, elbows at 45°, chest to floor. Your baseline for greatness.
2. Archer Push-Up
One arm bends, the other stays straight—like drawing a bow. Builds unilateral strength and preps you for one-arm push-ups.
3. Hand Over King Diamond Push-Up
A hybrid of diamond and staggered push-ups. One hand forms a diamond under your chest, the other offsets forward. Triceps and inner chest will feel this one.
4. Push-Up to Finger Tips
Start on palms, explode up, land on fingertips. Builds grip, wrist, and forearm strength.
5. Push-Up / Finger Tips / Knuckles
Cycle through palm, fingertip, and knuckle push-ups in one set. Total control and wrist resilience required.
6. Supinated Pause Push-Up
Shoulder stability and time-under-tension go through the roof.
7. Push-Up to 90
Lower into a 90-degree hold (elbows bent, chest hovering), then push back up. Brutal isometric strength builder.
8. Superman Push-Up
Launch off the ground with arms and legs extended mid-air. Explosive power and full-body coordination.
9. One Arm Push-Up
The elite standard. Keep your core tight and feet wide for balance. Pure pushing strength.
10. Explosive One Arm Push-Up
The final boss. One arm, airborne. Requires insane power, control, and confidence.
It’s not just about bragging rights. This progression builds functional strength, joint stability, and muscle endurance. Plus, it’s scalable—start at your level and climb the ladder!
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