Mastery: Push-ups — Stage 1 (Push-ups from the Wall)
Stage goal:
10 Push-ups from the Wall
➔
Transition to Stage 2
- Wrist, elbow and shoulder warm-up – 5 min
- Push-ups – 20
- Plank – 45 sec
- Incline Bench Press – 15
- Tricep Cable Pushdown – 15
- Abdominal Crunches – 30 sec
- Face Pull – 15
Mastery: Push-ups — Stage 2 (Push-ups from the bench)
Stage goal:
10 Push-ups from the Bench
➔
Transition to Stage 3
- Wrist and rotator cuff warm-up – 5 min
- Push-ups – 15
- Push-ups – 15 sec
- Close-Grip Bench Press – 12
- Skull Crushers (French Press) – 12
- Plank – 40 sec
- Bent-Over Barbell Row – 12
Mastery: Push-ups — Stage 3 (Push-ups from Colin)
Stage goal:
10 Push-ups from Colin
➔
Transition to Stage 4
- Joint and elbow warm-up – 5 min
- Push-ups – 20
- Push-ups – 8
- Parallel Bar Dips – 12
- Skull Crushers (French Press) – 12
- Hanging Leg Raises – 15
- Reverse Fly – 15
Mastery: Push-ups — Stage 4 (Clean Push-ups)
Stage goal:
10 Clean push-ups
➔
Transition to Stage 5
- Dynamic chest and wrist warm-up – 5 min
- Push-ups – 15
- Push-ups – 20 sec
- Barbell Bench Press – 10
- Parallel Bar Dips – 15
- Mountain Climbers – 45 sec
- Lat Pulldown – 12
Mastery: Push-ups — Stage 5 (Push-ups with a narrow stance)
Stage goal:
10 Push-ups with Narrow Position
➔
Transition to Stage 6
- Dynamic chest and elbow warm-up – 5 min
- Push-ups – 12
- Push-ups – 15
- Incline Bench Press – 12
- Skull Crushers (French Press) – 15
- Abdominal Crunches – 45 sec
- Seated Cable Row – 12
Mastery: Push-ups — Stage 6 (Push-ups with Raised Legs)
Stage goal:
10 Push-ups with Raised Legs
➔
Transition to Stage 7
- Shoulder and wrist warm-up – 5 min
- Push-ups – 12
- Push-ups – 10 to the side
- Parallel Bar Dips – 12
- Close-Grip Bench Press – 10
- Hanging Leg Raises – 15
- Face Pull – 15
Mastery: Push-ups — Stage 7 (Plyometric push-up)
Ultimate Goal:
Full Element Mastery (Push-ups)
- Full explosive warm-up – 5 min
- Push-ups – 10
- Push-ups – 12
- Push-ups – 10
- Barbell Bench Press – 8
- Plank – 60 sec
- Hyperextensions – 15
Progression Map: Push-ups
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Stage 1 ➔ 2 Transition standard10 Push-ups from the Wall ➔ 1 Push-ups from the bench
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Stage 2 ➔ 3 Transition standard10 Push-ups from the Bench ➔ 1 Push-ups from Colin
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Stage 3 ➔ 4 Transition standard10 Push-ups from Colin ➔ 1 Clean Push-ups
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Stage 4 ➔ 5 Transition standard10 Clean push-ups ➔ 1 Push-ups with a narrow stance
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Stage 5 ➔ 6 Transition standard10 Push-ups with Narrow Position ➔ 1 Push-ups with Raised Legs
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Stage 6 ➔ 7 Transition standard10 Push-ups with Raised Legs ➔ 1 Plyometric push-up
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🏆 Final Full Element Mastery: Push-ups