Your first pull-up: a step-by-step progression
The pull-up holds a lot of people back for a long time. Four steps to go from zero to a full pull-up without rushing.
Push-ups: 8 variations from beginner to advanced
Push-ups never stop being useful. Eight variations to keep progressing whatever your level.
Push-ups work your chest, shoulders, triceps and core, with no equipment. The trick to progress is switching variations once the current one gets easy.
To get started
- Wall push-ups: standing with your hands on a wall. Great for learning the movement.
- Incline push-ups: hands on a bench or table. The lower the surface, the harder it gets.
- Knee push-ups: to work the full range of motion.
The standard
Body tight from head to heels, hands slightly wider than your shoulders, chest brushing the floor. Once you can do 15 clean reps, move on.
Going further
- Diamond push-ups: hands close together, more triceps.
- Decline push-ups: feet raised, more shoulders.
- Archer push-ups: shifting your weight from one arm to the other, a step toward the one-arm push-up.
- Pike push-ups: hips high, building toward handstand push-ups.
Volta has hundreds of no-equipment workouts, in calisthenics and WODs, where push-ups scale to your level.
Let Volta plan your week.
