Push-Ups

General Benefits

• - improves push strength
• - no equipment
• - easy to progress

What It Affects

Focus Areas: chest, triceps, front deltoids, core

Muscle Changes: better pressing coordination, pectoral hypertrophy potential

Physical Qualities: relative strength, joint control

Rules and Technique

• - Keep ribcage and pelvis stacked.
• - Elbows at about 30-45 degrees.
• - Control lowering phase for 2-3 seconds.

Starter Plan

• - Week 1-2: 4 sets x 6-10 reps
• - Week 3-4: 5 sets x 8-12 reps
• - Then add tempo or weighted variation

Nutrition Focus

• - daily protein target
• - adequate hydration
• - pre-workout carbs if training volume is high