Build Muscle Recommended program

Push-Up Progression

Build a bigger chest, shoulders and triceps with push-ups alone. The hardest variations come first while you are fresh, from archer and pike push-ups down to classic push-ups to finish.

10exercises

33min

19sets

0Done ×

Start workout

Training flow

Warm-up 3 exercises

Arm Circles

1 sets 30s Shoulders

rest 10s

Wrist Circles

1 sets 10 reps Forearms

rest 10s

Scapular Push-Up

1 sets 10 reps Chest

rest 15s

Main 5 exercises

Archer Push-Up

3 sets 5-8 reps Chest

rest 90s

Pike Push-Up

3 sets 8-12 reps Shoulders

rest 75s

Wide-Grip Push-Up

3 sets 8-12 reps Chest

rest 60s

Diamond Push-Up

3 sets 8-12 reps Triceps

rest 60s

Push-Up

2 sets 10-15 reps Chest

rest 60s

Cool-down 2 exercises

Doorway Chest Stretch

1 sets 30s Chest

rest 10s

Overhead Triceps Stretch

1 sets 30s Triceps

rest 10s