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Foundation Push-Up Progression

You'll build real pushing strength from the ground up — choosing the push-up level that fits you today and feeling stronger with every round. It's quick, focused, and totally doable.

Workout Breakdown

Warm-Up

Arm Circle

1 set × 10 reps

Wrist Flexibility Stretch

1 set × 8 reps

Scapular Push-Up

1 set × 10 reps

Main Workout

Superset

3 circuits

Pushup Progression

Progressive exercise

Row Progression

Progressive exercise

Superset

3 circuits

Pullup Progression

Progressive exercise

Anti-Extension Progression

Progressive exercise

Cool-Down

Chest Doorway Stretch

1 set × 30s

Child's Pose

1 set × 30s