Push-up progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Knee push-up · Beginner · reps
   A push-up with the knees as the rear support: hands on the floor, knees on the floor, and the body straight from knees to head; the elbows bend to lower the chest toward the floor and press back up.
2. Push-up · Intermediate · reps
   Face-down plank on the hands and toes with the body in one straight line; the elbows bend until the chest is a few centimetres above the floor, then the arms press the rigid body back up.
3. Archer push-up · Advanced · reps
   From a very wide push-up plank, the body shifts toward one hand and lowers by bending only that elbow, while the other arm stays straight out to the side; press up and repeat to the other side.