Do each variation to failure, and rest with a V-sit hold in between until you are ready for the next exercise.
- Upper chest: knee push away OR prowler push away OR decline pushup
- Middle chest: standard pushup OR archer pushup
- Lower chest: incline pushup OR planch pushup OR hindu pushup
- Adduction: twisting pushup OR banded crossover pushup
- Explosive: knee plyo pushup OR plyo hand release pushup
Rest 3-5 mins, then repeat 1-2 times more.