Bodyweight & Home · Bodyweight · Intermediate

Push-Up Mastery & Chest Progression Circuit

A comprehensive bodyweight pushing protocol utilizing biomechanical leverage variations to overload the chest, front deltoids, and triceps without requiring a single weight plate or bench.

Workout Routine Schedule (4 Movements)

Complete all designated sets with strict tempo and proper joint alignment. Tap the swap button on any exercise to substitute with an alternative equipment variation.

#1

Clock Push-Up

pectorals · body weight · 3 Sets × 10 reps · 60s rest

Move your hands in alternating positions along a clock perimeter to alter fiber angle recruitment.

Done Swap

#2

Close-Grip Push-Up

triceps · body weight · 4 Sets × 12 reps · 60s rest

Set hands inside shoulder-width and drive directly through the palms with elbows hugging the ribs.

Done Swap

#3

Chest Tap Push-Up (male)

pectorals · body weight · 3 Sets × 10 reps per side · 60s rest

Explode off the floor with enough speed to touch your chest with the opposite hand before catching yourself smoothly.

Done Swap

#4

Kneeling Plank Tap Shoulder (male)

abs · body weight · 3 Sets × 15 taps · 45s rest

Finish the session by burning out the stabilizers in an isometric pushup position.

Done Swap