wikiHow Weekly Advanced Push-Up Exercise Plan Day 1: Warm-up with 10 minutes of light cardio or stretching 3 sets of 12-15 diamond push-ups 3 sets of 12-15 clap push-ups 3 sets of 12-15 decline push-ups Day 2: Warm-up with 10 minutes of light cardio or stretching 3 sets of 12-15 close grip push-ups 3 sets of 12-15 one-arm push-ups (per arm) 3 sets of 12-15 pike push-ups Day 3: Rest day or light cardio/stretching Day 4: Warm-up with 10 minutes of light cardio or stretching 3 sets of 12-15 wide grip push-ups 3 sets of 12-15 push-ups with alternating leg lifts 3 sets of 12-15 spiderman push-ups Day 5: Warm-up with 10 minutes of light cardio or stretching 3 sets of 12-15 archer push-ups (per arm) 3 sets of 12-15 handstand push-ups (or modified version against a wall) 3 sets of 12-15 push-ups with shoulder taps Day 6: Rest day or light cardio/stretching Day 7: Warm-up with 10 minutes of light cardio or stretching 3 sets of 12-15 typewriter push-ups 3 sets of 12-15 plyometric push-ups 3 sets of 12-15 push-ups with feet elevated Remember to adjust the reps and sets according to your fitness level, and take breaks if you need to. Make sure to maintain proper form throughout each exercise and listen to your body to avoid injury. Also, be sure to incorporate rest days to allow your muscles to recover and avoid overtraining. Page