Push-Up Mastery: Technique, Progressions & Advanced Variation

Master clean, controlled push-ups. This course teaches perfect technique, step-by-step progressions and advanced variations (diamond, archer, decline, tempo, pseudo planche) you can train at home, in the gym or at the park.

What you’ll achieve

• First strict, full-range push-ups or more reps with perfect form
• Stronger chest, shoulders, triceps and bracing through the core
• Progression to diamond, archer, decline, tempo and pseudo planche push-ups
• Better scapular control, shoulder stability and joint-friendly mechanics

What’s inside

• Clear technique tutorials (hand placement, setup, breathing, hollow body)
• Self-assessment to choose your starting level
• Progressive drills: inclines, eccentrics, pauses, tempo, range-of-motion work
• Advanced paths: archer, diamond, ring and pseudo planche progressions
• Printable trackers, training templates and common-mistakes library
• Optional mobility, activation and deload guidance

Course structure 

1. Foundations & Form — setup, alignment, hollow body, scapular push-ups
2. Strength Builders — inclines, eccentrics, pauses, tempo and range work
3. Volume & Control — clusters, EMOMs, density sets, pace control
4. Advanced Variations — diamond, archer, decline, ring and pseudo planche
5. Programming & Testing — pick your template, track progress, level up safely

Equipment

Bodyweight only to start. Useful but optional: bench/box, resistance band, rings or parallettes, yoga blocks.

Who it’s for

Beginners chasing first strict reps, intermediates building volume and control, and advanced athletes refining technique and harder variations.

Get started for free today! (includes this course):
https://www.skool.com/calisthenics-hq?

FAQ

How many days per week should I train push-ups?
Most people progress on 2–4 focused sessions weekly, with at least one recovery day between strength sessions.

Can I do this at home?
Yes. Every drill has bodyweight-friendly options and simple household substitutes.

What if I can already do 15+ push-ups?
Start in the advanced path with tempo, deficit/ring work, archer and pseudo planche progressions.

Is this included with membership?
Yes—Get started for free today!

Will this help shoulder pain?
We include shoulder-friendly cues and regressions, but this isn’t medical advice. If pain persists, consult a professional.