Planche Progression

Push

This is the Push workout from the Planche Progression plan. It trains Chest, Triceps and Shoulders across 6 exercises, and takes roughly 76 to 91 minutes.

You open with Push Up while you are freshest, then work down the list. Most sets sit in lower reps for strength. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.

The workout

Exercise	Sets × Reps
Push Up	4 × 6
Diamond Push-Up	4 × 6
Decline Push Up	4 × 6
Handstand Push-Up	4 × 6
Tricep Dip	4 × 6
Pike Push-Up	4 × 6

Other workouts in this plan

PushPullCoreFull Body