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 each movement in order. Tap the checkmark after each set to track your progress, or tap Swap to change equipment.

#1

Clock Push-Up

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

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

Set 1 10 reps

Set 2 10 reps

Set 3 10 reps

All Done Swap

#2

Close-Grip Push-Up

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

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

Set 1 12 reps

Set 2 12 reps

Set 3 12 reps

Set 4 12 reps

All Done Swap

#3

Chest Tap Push-Up (male)

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

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

Set 1 10 reps per side

Set 2 10 reps per side

Set 3 10 reps per side

All Done Swap

#4

Kneeling Plank Tap Shoulder (male)

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

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

Set 1 15 taps

Set 2 15 taps

Set 3 15 taps

All Done Swap