PushUp Builder

Designed based from methods used by US military to specifically target muscle groups that improve push up strength speed and stability. Aim for 25 Reps per set, attempting a little more each time this workout is performed.

Exercises

Set 1: 1 round

Wall Push Ups

45 seconds

Chest Stretch

30 seconds

Push-Ups on Bench

45 seconds

Chest Openers

20 seconds

Set 2: 3 rounds

Stability Ball Incline Press

45 seconds

Dumbbell Fly

30 seconds

Rest

20 seconds

Set 3: 1 round

Push-Ups on Bench

45 seconds

Rest

20 seconds

Push Up with Feet on Step

30 seconds

Rest

20 seconds

Set 4: 2 rounds

Dumbbell Bent Over Rows

45 seconds

Rest

20 seconds

Dumbbell Renegade Rows

1 minute

Rest

20 seconds

Set 5: 1 round

Shorty Push-Ups

30 seconds

Child's Pose

15 seconds

Set 6: 1 round

Fast Push-Ups

30 seconds

Rest

30 seconds

Set 7: 1 round

Bicep Stretches

15 seconds

Elbows-Out Chest Stretches

20 seconds

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