PPL — Push
Push skills + chest, shoulders and triceps
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Routine Exercises
7 itemsPike Push-up
Rest: 120s
Technical Cue: Main skill — do it first. 3–4 sets. Elbows in, scapulae protracted.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Pike push-up with feet elevated.
Archer Push-up
Rest: 90s
Technical Cue: Secondary skill. 2–3 sets. Rest the free hand on a bench or dumbbell to reduce the load.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Push-up (feet elevated to add load).
Parallel Bar Dips
Rest: 90s
Technical Cue: Main chest work. No dip bars? Use dumbbells.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Push-up (feet elevated to add load).
Decline Push-up
Rest: 60s
Technical Cue: Chest accessory. 2–3 sets. Control the lowering (2 s).
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Push-up (feet elevated to add load).
Overhead Press
Rest: 75s
Technical Cue: Shoulders. Use a load 10–15% lighter because of the pike work.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Pike push-up with feet elevated.
Lateral Raise
Rest: 60s
Technical Cue: Lateral delts. 2–3 sets. Focus on control, no swinging.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Pike push-up with feet elevated.
Triceps Pushdown
Rest: 60s
Technical Cue: Triceps. 2–3 sets. Replaces skull crushers. Keep elbows tight to the body.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Bench dips or close-grip push-up.