Push-ups are not an exercise that most people modify to make it MORE difficult. Chris shows you how you can unlock serious strength gains and calisthenic skills through incremental progressions. The kicker? All it takes is your body weight! And don’t worry, as always, there are options to both increase and decrease the difficulty depending on your fitness level.
Here is Chris’ personal 6 Minute Pushup Workout (40 seconds for each exercise, 20 second rests in between) That is six moves in total, just six minutes to fire up your chest, shoulders, and triceps:
One Arm Fingertip Pushups (20 seconds each arm): builds forearm and wrist strength while challenging balance and stability.
Side to Side Pushups: shifting your weight laterally to engage the chest from different angles.
Archer Pushups: unilateral progression that mimics the strength demands of a one‑arm push‑up.
Pushups: the classic move and is perfect for resetting form and maintaining endurance
Typewriter Pushup: glide side to side at the bottom position, torching your chest and shoulders.
Pike Pushup: elevates shoulder involvement, building pressing strength for handstand progressions.
This routine works because it involves quality progressions. By varying angles, leverage, and time under tension, you will challenge your chest and supporting muscles in new ways. Remember to take breaks between sets and modify difficulty by going to an elevated surface if needed. After this routine, you will definitely feel the pump! Try these daily or weekly and feel yourself progress!
Download the THENX app for FREE for this workout program and others like it with easy to follow along videos that can also be saved for future workouts.
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