Chest Beginner

How many push ups can you do at one time ?

3-5 Beginner

  1. Jumping jacks – 30 seconds
  2. Incline push – ups – 6 sets
  3. Push-Ups – 4 sets
  4. Wide arm push-ups – 4 sets
  5. Triceps dips – 6 sets
  6. Wide arm push- ups – 4 sets
  7. Incline push-ups – 4 sets
  8. Triceps dips – 4 sets
  9. Knee push-ups – 4 sets
  10. Cobra stretch – 20 seconds
  11. Chest stretch – 20 seconds

5-10 Intermediate

  1. Jumping jacks – 30 seconds
  2. Incline push-ups – 10 sets
  3. Push-ups – 8 sets
  4. Wide arm push ups – 8 sets
  5. Triceps dip – 10 sets
  6. Wide arm push up – 6 sets
  7. Incline push-up – 8 sets
  8. Triceps dips – 8 sets
  9. Knee push-ups – 8 sets
  10. Cobra stretch – 20 seconds
  11. Chest stretch – 20 seconds

At least 10 Advanced

  1. Jumping jacks – 30 seconds
  2. Incline push-ups – 16 sets
  3. Knee push-ups – 12 sets
  4. Push-ups – 10 sets
  5. Wide arm push-ups – 10 sets
  6. Incline push-ups – 12 sets
  7. Box push-ups – 12 sets
  8. Wide arm push-ups – 10 sets
  9. Hindu push-ups – 10 sets
  10. Cobra stretch – 20 seconds
  11. Chest stretch – 20 seconds
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