The perfect push up workout

Do each variation to failure, and rest with a V-sit hold in between until you are ready for the next exercise.

  1. Upper chest: knee push away OR  prowler push away OR decline pushup
  2. Middle chest: standard pushup OR archer pushup
  3. Lower chest: incline pushup OR planch pushup OR hindu pushup
  4. Adduction: twisting pushup OR banded crossover pushup
  5. Explosive: knee plyo pushup OR plyo hand release pushup

Rest 3-5 mins, then repeat 1-2 times more.

Rest between sets

<60 secs: Increase endurance, burn more calories

1-2 mins: Building more muscle, and some endurance benefits

2-3 mins: Building more muscle and strength

3-5 mins: Pure strength and power purposes

Compound movements may be better with 1-2 mins rest, while isolation exercises with 45-90 sec rest.

Incorporate all rest intervals, because their benefits transfer across.