Master every stage of the push‑up using targeted variations, holds, and smart modifications.
Based on: 6 Ways To Increase Your Push Ups by Redefining Strength
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What if the reason you're stuck on push-ups has nothing to do with how hard you're working? Most people grind through the same variation day after day and wonder why they're not improving. Sound familiar? Here's the thing nobody tells you: doing more push-ups the same way doesn't actually fix your push-ups. It just makes you better at what you're already doing — and keeps your weak links hidden. That's the wall you've been hitting, and it's frustrating. You know you're capable of more, but every time you try to push past it, something gives out — your form collapses, your wrists ache, or you hit a rep ceiling that just won't budge. Imagine instead feeling that full-body tension click into place, lowering down with total control, pressing back up cleanly, and actually knowing why it's working. Imagine building a push-up that's strong from every angle — top, middle, bottom — because you trained every angle intentionally. That's exactly what this checklist makes possible. The creator behind Redefining Strength has built a reputation for breaking down complex movement patterns into clear, actionable progressions that work for real people at real fitness levels. This video is a perfect example: six carefully sequenced variations, each targeting a specific sticking point, explained with the kind of coaching detail you'd normally pay a personal trainer for. The incline method alone gives you a scalable starting point regardless of where you are right now. The eccentric-only technique lets you handle harder variations before you're strong enough to press back up. The bottoms-up push-up teaches your body to create tension from a dead stop — something most people never train. And the band-assisted method bridges that final gap when your core is ready but your upper body strength hasn't caught up yet. Every single one of these tools is captured in this PDF checklist, organized step by step so you always know exactly what to do, in what order, and why. No guesswork, no flipping back through a video. Just open it, follow the steps, and build the push-up you've been working toward. Grab this checklist today and finally turn six smart strategies into one clear plan you can actually follow through on.
Every checklist item comes with actionable notes to guide you — things like "Don't forget to do this before you start," "Avoid this common mistake," or "Set a reminder for 30 days out." Nothing vague, just clear next steps.
+ 10 more action items inside...
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