Pushing

Horizontal

Bench Press

Definitive Guide to Bench Pressing

Incline / Decline

Push Up

Push Up Index Spreadsheet

Rank 1:

• Incline Method
  • Wall
  • Chest
  • Hip
  • Knee
  • Floor
• Negatives (Inclines are better than doing these)
• Knee

- Rank 2:

• Full

  • Chest-Focused
  • Tricep-Focused

• Stability-Focused

  • Fingertip (not harder on your chest and triceps, but its harder for your fingers.)

• Deficit

• Diamond

• Decline

• Planche Push Up Progression

• Wide

• Ring

• Explosive

• Hand Raise

• Clapping

• Typewriter

• Archer

• Negatives

  • Full

  • Stability-Focused

• Fingertip (not harder on your chest and triceps, but its harder for your fingers.)

  • Deficit
  • Diamond
  • Decline

• Wide

• Side-Staggered L/R

  • Ring
  • Tigerbend
  • Divebomber
  • T-Pushup
  • Spiderman
  • Walking Spider
  • Tricep Extension/Sphinx

• Explosive

  • Hand Raise
  • Clapping
  • Typewriter
  • Archer L/R
    One-Arm Push-Up Progression
  • - Chest Incline
    • Hip Incline
    • Knee Incline
    • Straddle Floor
    • Straight Floor
  • - Side-Astd. Elevated One-Arm
  • - Finger-Astd. One-Arm
  • Full
  • Fingertips
  • Straight
  • Center/Off-side Hand
  • One-Leg
  • Decline
  • Planche Push Up Progression

  on rings*

• Regular

• Wide

• RTO (rings turned out)

• RTO PPPU

One-Arm (OAPU)

Towards

OAPU at an Incline Method

1. Doorway / Wall Corner
2. Stairs (In descending fashion, until you can do it on the floor)

Diverse Method

1. Narrow/Diamond Pushups (Hands right next to each other in a comfortable position)
2. Side-Staggered
3. Typewriter (Sliding Archer) Push-Ups
4. Full Archer Push-Ups

Attempt Full

Past / Harder Versions

- Stability-Focused

1. Fingertips
2. Straight
3. Center/Off-side Hand
4. One-Leg

- Strength

1. Decline
2. Weighted

Planche

Dynamic Exercises are better than Holds.

• Elbow Planche Lean
  • Pseudo-Planche Push-Up
  • Pec-Distance
  • Upper Ab
  • Bellybutton
  • Lower Ab
  • Hip
    • On Parallettes
      • Supine-Grip
      • To Bent-Arm Planche =f
  • Frog Hold (BArms)
    To Bent Arm Planche [BAP] (Azula Core)*
    • Wall BAP
      • Tuck BAP
      • Adv. Tuck BAP (extend legs more)
      • Split BAP (kind of a straddle)
      • Diagonal BAP
      • BAP-to-L-Sit
  • Frog Hold (SArms)
  • Tuck
  • Banded
  • PPU
  • Back Tuck
  • Banded
  • PPU
  • Diamond
  • Banded
  • PPU
  • Straddle
  • Banded
  • PPU
  • One Leg
  • Banded
  • PPU
  • Half-lay
  • Banded
  • PPU
  • Full
  • Banded
  • PPU

Vertical

Dips

1. Negatives
2. Leg-Assisted
3. Parallel Bar Support Holds (3x1min)
4. Negatives
5. Full
6. Weighted or/and Rings
   • RTO
   • Bulgarian Dips (use Straight Bar Dips to help)

Handstand Push-up (HSPU)

Technique

From this video

Try 5 times with rest in between. Once you can hold something for 30 seconds, move on to the next exercise.
If you’re wondering how smth looks like, refer to the video and it’s timestamped.

3:30 Level 1: Knee to Chest Toe Touch Headstand
3:35 Level 2: Knee to Chest Headstand
3:39 Level 3: Tuck Headstand
3:45 Level 4: Full Headstand
- Wall behind you
4:08 Level 5: Crow stands
- Squeeze with hands, rest knees on elbows, push on fingers
4:38 Level 6: Crow Head Downs
4:43 Level 7: Crow to Tuck Headstand
4:49 Level 8: Crow to Full Headstand (and back)
4:55 Level 9: Crow to Tuck (Headless)
5:30 Level 10: Wall-Assisted Dynamic Crow Press
5:55 Level 10.5: Wall-Assisted Dynamic Crow Press and back
6:09 Level 11: Wall-Assisted Eccentric Crow Press
6:54 Level 12: Freestand Crow Press
6:59 Level 13: Wall-Assisted Bent Arm Press
7:03 Level 14: Freestanding Bent Arm Press
7:07 Level 15: Barely Assisted Handstand Push-up
7:12 Level 16: Freestanding Handstand Push-up
Level 17-19: Deeper Handstand Pushups
7:23 Level 20 Chest Down Handstand Push-up
7:35 Level 30: 90° Push-up

Don’t mind these:
Shapes

• Tuck
  • diamond
    • straddle
    • stag
    • hooks
    • seven
    • hollowback

With movement

• hs walk
  • pirouettes
    • pike-to-Handstand
    • straddle Press
    • stalder
    • Tuck Press
    • L-sit
    • V-sit
    • Frog-to-Handstand
    • hspu
    • rolling hspu
    • One Arm straddle
    • One Arm straight
    • figa
    • flags
    • Hand hops
    • crock to OAHS
    • OAHS to Switch Hop
    • One Arm stalder

Strength

General

Start with a progression that you can do for 5-10 reps maximum.
Go to the next progression when you can do more than 10 of the previous progression. If you can’t do 5 of the next progression though, continue with the previous progression until you can do 15.

Strength Road 1: Vertical Pushing Progressions

• 8:03 Level 1-3: Incline PUs
  • 8:08 Level 4: Knee PU
  • 8:10 Level 5: Knee-Up PUs
  • Level 6: Push-Up (PUs) (using this technique, not the one in the video.)
  • IF you’re already doing this on another set of days, do Narrow Pushups on the alternate days
  • 8:17 Level 7: Pike-Down Push-Ups
  • 8:26 Level 8: Pike PU
  • 8:28 Level 9-10: Elevated Pike PU
  • 8:31 Level 11: Baby HSPU
• 8:41 Level 12: pike down push-ups (toes touch the wall)
  • Wall-Assisted
    • w/ Kickups (Use momentum for the concentric)
    • 8:41 Level 12: Full
    • 9:49 Level 13-15: Deeper / On Paralettes (Deficit)
  • 10:38 Level 16: chest down handstand push-ups
  • Freestanding
    • HeSPU
    • Leaning HSPU
    • Straight 90 Degree
    • Forward Split
• Tigerbend HSPU

Specific

Start with a progression that you can do for 3-10 reps maximum.
Progress until you can do 3-5 of the next.

Strength Road 2: Shoulder Stability and Strength

• 11:36 Level 1: Pike Walks
• 11:40 Level 2-3: Elevated Pike Walks
• 11:44 Level 4: Wall Step Ups
• 11:50 Level 5-6: Wall Handwalks
• 11:55 Level 7: Handstand Flexion
• 12:01 Level 8: Bending Handstand Flexion
• Back to Wall HSPUs
  • 12:05 Level 9-12: Partial / Shallow
  • 12:09 Level 13: Full
  • 12:22 Level 14-17: Deeper / Deficit (Paralettes)
  • 14:05 Level 18: Chest-Down