EXERCISE LISTS

PUSH

These exercise lists have been designed to be as

comprehensive as possible, providing a wide range of
options to support your progression.
This variety allows you to adjust your routines according
to your current level, ensuring you continue to challenge
yourself without hitting a plateau.
Regularly switching up exercises will not only keep your
training enjoyable and engaging but also ensure a
balanced approach to muscle development.

You’ll first find a table that includes all the push

exercises used across the different workouts.
Following this, there are specific tables focusing on
individual muscles or muscle groups.
In each table, exercises are ranked by level, with
columns for beginners, intermediates, and advanced.
Within each column, exercises are also organized from
the easiest at the top to the hardest at the bottom.
This structure makes it simple for you
to accurately select new exercises.
 ALL EXERCISES - (PUSH
BEGINNER INTERMEDIATE ADVANCED
KNEE PUSH UPS BENCH DIPS PUSH UPS

WIDE KNEE PUSH UPS LOW PLANK TO HIGH PLANK WIDE PUSH UPS

CLOSE KNEE PUSH UPS PUSH UPS CLOSE PUSH UPS

INCLINE PUSH UPS WIDE PUSH UPS DECLINE PUSH UPS

WIDE INCLINE PUSH UPS CLOSE PUSH UPS WIDE DECLINE PUSH UPS

CLOSE INCLINE PUSH UPS PIKE HOLD CLOSE DECLINE PUSH UPS

BENCH DIPS HINDU PUSH UPS ARCHER PUSH UPS

LOW PLANK TO HIGH PLANK DECLINE PUSH UPS TRICEPS EXTENSION

PUSH UPS HOLD WIDE DECLINE PUSH UP LEAN PLANCHE HOLD

DIPS HOLD CLOSE DECLINE PUSH UPS PSEUDO PUSH UPS

PUSH UPS ARCHER PUSH UPS PUSH UPS ON RINGS

WIDE PUSH UPS TRICEPS EXTENSION CLOSE PUSH UPS ON RINGS

CLOSE PUSH UPS PIKE WALKS PIKE PUSH UPS

PIKE HOLD LEAN PLANCHE HOLD WIDE PIKE PUSH UPS

HINDU PUSH UPS PSEUDO PUSH UPS CLOSE PIKE PUSH UPS

TRICEPS EXTENSION HANDSTAND HOLD HANDSTAND LEANS

PIKE WALKS PUSH UPS ON RINGS DIPS ON STRAIGHT BAR

LEAN PLANCHE HOLD CLOSE PUSH UPS ON RINGS DIPS

PSEUDO PUSH UPS PIKE PUSH UPS PLANCHE DIPS

HANDSTAND HOLD WIDE PIKE PUSH UPS DIPS ON RINGS

PUSH UPS ON RINGS CLOSE PIKE PUSH UPS WALL WALKS

CLOSE PUSH UPS ON RINGS DIPS ON STRAIGHT BAR CHEST FLIES ON RINGS

DECLINE PUSH UPS DIPS DECLINE PIKE PUSH UPS

WIDE DECLINE PUSH UPS PLANCHE DIPS WIDE DECLINE PIKE PUSH UPS

CLOSE DECLINE PUSHUPS DIPS ON RINGS CLOSE DECLINE PIKE PUSH UPS

PIKE PUSH UPS HANDSTAND LEANS FACE PULL

WIDE PIKE PUSH UPS WALL WALKS TUCK PLANCHE RAISES

CLOSE PIKE PUSH UPS DECLINE PIKE PUSH UPS TUCK PLANCHE HOLD

DIPS ON STRAIGHT BAR WIDE DECLINE PIKE PUSH UPS SUPINATED DIPS ON STRAIGHT BAR

DIPS CLOSE DECLINE PIKE PUSH UPS IMPOSSIBLE PUSH UPS

PLANCHE DIPS FACE PULL HALF ROM HANDSTAND PUSH UPS

HANDSTAND LEANS TUCK PLANCHE RAISES HANDSTAND PUSH UPS

WALL WALKS TUCK PLANCHE HOLD IMPOSSIBLE DIPS ON STRAIGHT BAR

DECLINE PIKE PUSH UPS SUPINATED DIPS ON STRAIGHT BAR LEAN PLANCHE PRESS TO PIKE

IMPOSSIBLE PUSH UPS STRADDLE PLANCHE KICKS

HALF ROM HANDSTAND PUSH UPS STRADDLE BENT ARM PLANCHE HOLD

HANDSTAND PUSH UPS BENT ARM PLANCHE HOLD

IMPOSSIBLE DIPS ON STRAIGHT BAR FOREARM PLANCHE HOLD

FOREARM PLANCHE PRESS

CLOSE HANDSTAND PUSH UPS

HANDSTAND 90° PUSH UPS

MUSCLE UPS

MUSCLE UPS ON RINGS

 ALL EXERCISES - (SHOULDERS FOCUS
BEGINNER INTERMEDIATE ADVANCED
KNEE PUSH UPS BENCH DIPS DECLINE PUSH UPS

INCLINE PUSH UPS PUSH UPS LEAN PLANCHE HOLD

BENCH DIPS PIKE HOLD PSEUDO PUSH UPS

PUSH UPS HOLD HINDU PUSH UPS PIKE PUSH UPS

DIPS HOLD DECLINE PUSH UPS WIDE PIKE PUSH UPS

PUSH UPS PIKE WALKS CLOSE PIKE PUSH UPS

PIKE HOLD LEAN PLANCHE HOLD HANDSTAND LEANS

HINDU PUSH UPS PSEUDO PUSH UPS PLANCHE DIPS

PIKE WALKS HANDSTAND HOLD WALL WALKS

LEAN PLANCHE HOLD PIKE PUSH UPS DECLINE PIKE PUSH UPS

PSEUDO PUSH UPS WIDE PIKE PUSH UPS WIDE DECLINE PIKE PUSH UPS

HANDSTAND HOLD CLOSE PIKE PUSH UPS CLOSE DECLINE PIKE PUSH UPS

DECLINE PUSH UPS PLANCHE DIPS FACE PULL

PIKE PUSH UPS HANDSTAND LEANS TUCK PLANCHE RAISES

CLOSE PIKE PUSH UPS WALL WALKS TUCK PLANCHE HOLD

PLANCHE DIPS DECLINE PIKE PUSH UPS SUPINATED DIPS ON STRAIGHT BAR

HANDSTAND LEANS WIDE DECLINE PIKE PUSH UPS HALF ROM HANDSTAND PUSH UPS

WALL WALKS CLOSE DECLINE PIKE PUSH UPS HANDSTAND PUSH UPS

DECLINE PIKE PUSH UPS FACE PULL LEAN PLANCHE PRESS TO PIKE

TUCK PLANCHE RAISES STRADDLE PLANCHE KICKS

TUCK PLANCHE HOLD STRADDLE BENT ARM PLANCHE HOLD

SUPINATED DIPS ON STRAIGHT BAR BENT ARM PLANCHE HOLD

HALF ROM HANDSTAND PUSH UPS FOREARM PLANCHE HOLD

HANDSTAND PUSH UPS FOREARM PLANCHE PRESS

HANDSTAND 90° PUSH UPS

 ALL EXERCISES - (CHEST FOCUS
BEGINNER INTERMEDIATE ADVANCED
KNEE PUSH UPS BENCH DIPS PUSH UPS

WIDE KNEE PUSH UPS PUSH UPS WIDE PUSH UPS

INCLINE PUSH UPS WIDE PUSH UPS DECLINE PUSH UPS

WIDE INCLINE PUSH UPS PUSH UPS ON RINGS WIDE DECLINE PUSH UPS

BENCH DIPS DECLINE PUSH UPS ARCHER PUSH UPS

PUSH UPS HOLD WIDE DECLINE PUSH UPS PUSH UPS ON RINGS

DIPS HOLD ARCHER PUSH UPS DIPS ON STRAIGHT BAR

PUSH UPS DIPS ON STRAIGHT BAR DIPS

WIDE PUSH UPS DIPS DIPS ON RINGS

PUSH UPS ON RINGS DIPS ON RINGS CHEST FLIES ON RINGS

DECLINE PUSH UPS PUSH UPS ON RINGS SUPINATED DIPS ON STRAIGHT BAR

WIDE DECLINE PUSH UPS SUPINATED DIPS ON STRAIGHT BAR HANDSTAND 90° PUSH UPS

DIPS ON STRAIGHT BAR

DIPS
 ALL EXERCISES - (TRICEPS FOCUS
BEGINNER INTERMEDIATE ADVANCED
KNEE PUSH UPS BENCH DIPS PUSH UPS

CLOSE KNEE PUSH UPS LOW PLANK TO HIGH PLANK CLOSE PUSH UPS

INCLINE PUSH UPS PUSH UPS DECLINE PUSH UPS

CLOSE INCLINE PUSH UPS CLOSE PUSH UPS CLOSE DECLINE PUSH UPS

BENCH DIPS DECLINE PUSH UPS TRICEPS EXTENSION

LOW PLANK TO HIGH PLANK CLOSE DECLINE PUSH UPS CLOSE PUSH UPS ON RINGS

PUSH UPS TRICEPS EXTENSION CLOSE PIKE PUSH UPS

CLOSE PUSH UPS CLOSE PUSH UPS ON RINGS DIPS ON STRAIGHT BAR

TRICEPS EXTENSION CLOSE PIKE PUSH UPS DIPS

CLOSE PUSH UPS ON RINGS DIPS ON STRAIGHT BAR DIPS ON RINGS

CLOSE DECLINE PUSHUPS DIPS CLOSE DECLINE PIKE PUSH UPS

CLOSE PIKE PUSH UPS DIPS ON RINGS SUPINATED DIPS ON STRAIGHT BAR

DIPS ON STRAIGHT BAR CLOSE DECLINE PIKE PUSH UPS IMPOSSIBLE PUSH UPS

DIPS SUPINATED DIPS ON STRAIGHT BAR HALF ROM HANDSTAND PUSH UPS

IMPOSSIBLE PUSH UPS HANDSTAND PUSH UPS

HALF ROM HANDSTAND PUSH UPS IMPOSSIBLE DIPS ON STRAIGHT BAR

HANDSTAND PUSH UPS CLOSE HANDSTAND PUSH UPS

IMPOSSIBLE DIPS ON STRAIGHT BAR HANDSTAND 90° PUSH UPS

MUSCLE UPS

MUSCLE UPS ON RINGS

 PUSH - MY BEST WORKOUTS
MY FAV PUSH WORKOUT - (BEGINNER
SETS EXERCICE REP/SEC REST

4 HANDSTAND LEANS 3-8r 5 min

3 PLANCHE DIPS 3-8r 4 min

3 WIDE PUSH UPS 5-10r 3 min

3 PIKE PUSH UPS 5-10r 3 min

WIDE INCLINE PUSH UPS →
2 CLOSE INCLINE PUSH UPS
MAX 2 min

MY FAV PUSH WORKOUT - (INTERMEDIATE

SETS EXERCICE REP/SEC REST

4 TUCK PLANCHE RAISES 5-10r 5 min

3 HALF ROM HANDSTAND PUSH UPS 5-10r 4 min

3 CLOSE DECLINE PIKE PUSH UPS 5-10r 3 min

3 DIPS 5-10r 3 min

PSEUDO PUSH UPS → WIDE PUSH UPS →
2 CLOSE PUSH UPS
MAX 2 min

MY FAV PUSH WORKOUT - (ADVANCED

SETS EXERCICE REP/SEC REST

4 STRADDLE PLANCHE KICKS 8-15s 5 min

3 TUCK PLANCHE PUSH UPS 5-10r 4 min

3 HANDSTAND PUSH UPS 8-15r 3 min

3 PSEUDO PUSH UPS 8-15r 3 min

LEAN PLANCHE PRESS TO PIKE → DIPS →
2 CLOSE PUSH UPS
MAX 2 min
 MY PERSONAL
PUSH WORKOUTS

MY PERSONAL PUSH WORKOUT - (SKILLS

SETS EXERCICE REP/SEC REST

5 WEIGTHED PLANCHE PRESS 3-8r 5 min

5 PLANCHE MAX (HOLD OR PUSH UPS) TO PRESS 10-20s 3-5 min

5 MAX PLANCHE PRESS 4-8r 1-3 min

WEIGHTED LEAN PLANCHE HOLD →
3 WEIGHTED HANDSTAND PUSH UPS
MAX 3 min

MY PERSONAL PUSH WORKOUT - (HYPERTROPHY

SETS EXERCICE REP/SEC REST

4 MAX PLANCHE PRESS 5-10r 4 min

4 MAX PLANCHE PUSH UPS 10-20r 4 min

3 HANDSTAND 90° PUSH UPS 5-10r 2-3 min

3 WEIGHTED HANDSTAND PUSH UPS 10-20r 2-3 min

CLOSE HANDSTAND PUSH UPS →
2 CLOSE PUSH UPS
MAX 2 min

2 PLANCHE DIPS → PSEUDO PUSH UPS MAX 2 min