One movement, several starting positions
The men's library includes wall push-ups, incline push-ups, kneeling push-ups and floor push-ups. The women's library has its own kneeling and floor-based variations. Each exercise page links to its specific video and the instructions supplied with that demonstration.
Compare the demonstrations rather than treating every variation as interchangeable. The support, body position and amount of bodyweight you move change from one version to another.
Start by watching the wall version
In the app's wall push-up demonstration, the starting position is an arm's length from the wall with the hands slightly wider than the shoulders. The movement brings the chest toward the wall before pressing away while keeping the body straight.
Use the exercise page to study the complete demonstration. Before following any version, make sure the surface used for support is stable.
Then compare the floor version
The floor push-up begins in a high plank, with the hands slightly wider than shoulder-width. The app's cues describe lowering the chest toward the floor and pressing back up without letting the hips sag.
Watch how the torso moves as a unit. If you are still learning that position, return to a variation you can perform with control rather than rushing repetitions.
Use the library as a reference
The alternatives shown on an exercise page are related movements from the same track. They are not sorted from easiest to hardest. Check each movement's position and difficulty before choosing it.
A workout's exercise list shows where a push-up appears in its sequence. Preview the surrounding movements as well, especially when a session includes several exercises performed on the hands.
Plan and exercise examples refer to the published Military Calisthenics app content. This guide is educational and is not an individual training assessment.
