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Parallel Bar Muscle Build →

Push-up & Dip Foundation

Build your pushing foundation with slow, controlled reps that train your muscles the right way from day one. Expect to feel your chest, shoulders, and triceps working hard — quality over quantity today!

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 20s, 20s

2

Shoulder Circle

2 sets × 10 reps, 10 reps

3

Push-Up (Wall)

2 sets × 10 reps, 10 reps

4

Chest Opener Stretch

1 set × 30s

5

Wrist Circle

1 set × 20s

Main Workout

1

Push-Up

3 sets × 8 reps, 8 reps, 8 reps

2

Dip (Parallel Bar)

3 sets × 8 reps, 8 reps, 8 reps

Accessory Work

1

Pike Push-Up

2 sets × 10 reps, 10 reps

2

Dip (Triceps)

2 sets × 10 reps, 10 reps

3

Push-Up (Incline)

2 sets × 10 reps, 10 reps

Cool Down

1

Chest Stretch

1 set × 30s

2

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

3

Shoulder Stretch (Cross-Body)

1 set × 30s

4

Child's Pose

1 set × 40s