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Push Day: Press & Progress

Build serious pushing power while unlocking new skills! You'll work through push-up progressions you may have never tried before, paired with dumbbell presses to leave your chest, shoulders, and triceps fully fired up.

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Workout Breakdown

Warm-Up

Shoulder Circle

1 set × 30s

Arm Swing

1 set × 30s

Scapular Push-Up

2 sets × 10 reps, 10 reps

Push-Up (Incline)

2 sets × 10 reps, 10 reps

Wrist Circle

1 set × 30s

Skill Work

Archer Push-Up

3 sets × 5 reps, 5 reps, 5 reps

Pike Push-Up

3 sets × 8 reps, 8 reps, 8 reps

Planche Lean Hold

3 sets × 20s, 20s, 20s

Main Workout

Push-Up

4 sets × 12 reps, 12 reps, 12 reps, 12 reps

3 circuits

Bench Press - Dumbbell

1 set × 10 reps

Push-Up (Diamond)

1 set × 8 reps

3 circuits

Shoulder Press - Dumbbell

1 set × 10 reps

Push-Up (Decline)

1 set × 8 reps

Dumbbell Tricep Overhead Extension

3 sets × 12 reps, 12 reps, 12 reps

Lateral Raise - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

Cool Down

Child's Pose

1 set × 40s

Chest Doorway Stretch

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

Thread the Needle

1 set × 30s