Bodyweight Push Strength — Session 05

25-minute intermediate strength workout for push strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust r

Duration

25 min

Difficulty

intermediate

Equipment

bodyweight

Muscle groups

chest, glutes, quads, triceps, upper back

Exercises

1. 1. Prone Y raise

   3 sets · 10-12 reps

   Lift arms slightly with thumbs pointing up and neck relaxed. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Step-up

   3 sets · 10-12 reps

   Use a stable low step and press through the leading foot. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Incline push-up

   3 sets · 10-12 reps

   Keep your body aligned and lower to a stable elevated surface. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Close-grip push-up

   3 sets · 10-12 reps

   Keep elbows close and avoid sagging through the hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.