Free guides
Push
Heavy doors, overhead lockers, and getting up off the floor with your hands.
- Length
- 4 weeks
- Sessions
- 2 a week
- Each
- 20 min
- Improves
- Not screened yet
Overhead reach is usually the first thing to stiffen, and it disappears without anyone noticing until they cannot put a bag in a locker.
The session
Same movements every time. The load changes, not the list.
Push-ups
3 × 8-20
Hands on a bench or wall if the floor is too much. That is a scaled push-up, not a failed one.
Incline dumbbell press or bench press
3 × 8-10
Shoulder press or dumbbell press
3 × 8-10
Dips or bench dips
2 × 8-10
Four weeks
- 01Week 1: find the push-up variation you can do for 8 clean reps.
- 02Week 2: add reps, not weight.
- 03Week 3: progress the push-up variation, or add weight to the press.
- 04Week 4: hold and consolidate.