BODYWEIGHT Find your level · push-ups
Pick the hardest one you can do for 2×15, clean.
Clean means: one straight line from head to heels (or knees), chest almost to the floor, no sagging hips. Be honest. The ladder only works if you start on the right rung.
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Your level
Wall, feet close
Hands on a wall, feet close. If this is hard, start here. That's fine. Work it at 2×10 → 2×15 until every rep is clean.
Next rung: Level 2, wall, feet back. Walk your feet back. Same push, more weight.
Your level
Wall, feet back
Walk your feet back. Same push, more weight. Work it at 2×10 → 2×15 until every rep is clean.
Next rung: Level 3, knees. Knees down, body straight from knees to head.
Your level
Knees
Knees down, body straight from knees to head. Work it at 2×10 → 2×15 until every rep is clean.
Next rung: Level 4, knees, feet up. Knees down, feet lifted.
Your level
Knees, feet up
Knees down, feet lifted. Work it at 2×10 → 2×15 until every rep is clean.
Next rung: Level 5, full push-up. The real push-up. Hands just outside your shoulders, body like a plank, chest almost to the floor.
Your level
Full push-up
The real push-up. Hands just outside your shoulders, body like a plank, chest almost to the floor. Work it at 2×15 until every rep is clean.
Next rung: Level 6, one arm, knees. One arm, from your knees.
Your level
One arm, knees
One arm, from your knees. Work it at 2×10 → 2×15 until every rep is clean.
Next rung: Level 7, one arm, knees, feet up. One arm, knees down, feet up.
Your level
One arm, knees, feet up
One arm, knees down, feet up. Work it at 2×10 → 2×15 until every rep is clean.
Next rung: Level 8, one arm, hand on a box. One arm working, the other hand resting on a box.
Your level
One arm, hand on a box
One arm working, the other hand resting on a box. Work it at 2×10 → 2×15 until every rep is clean.
Next rung: Level 9, one arm, band assist. One arm, with a band taking a little weight.
Your level
One arm, band assist
One arm, with a band taking a little weight. Work it at 2×10 → 2×15 until every rep is clean.
Next rung: Level 10, one-arm push-up. The one-arm push-up.
Your level
One-arm push-up
The one-arm push-up. Work it at 2×15 until every rep is clean.
That's the top of this ladder. The pull-up and squat ladders are next.