The point of this plan is to start the chest at home, with no gym and no equipment. Six steps go from the wall to the floor so week one does not fall apart on technique.
For you if a push-up is not solid yet, or the torso sags. Three days a week, with a rest day between. Rest 60–90 seconds between sets. Sharp shoulder pain means stop. Muscle burn does not.
Six exercises
- Wall push-up. 2 sets of 8. Hands just below the shoulders, body in one line.
- Table push-up. 2×8. The support is lower than the wall and higher than the floor. The table must not slide.
- Knee push-up. 2×6. Knees on the floor, hips not sagging between shoulders and knees.
- Negative. 2×4. From the top, lower for three seconds, come to the knees, and reset without a jerk.
- Palms in front of the chest. 2×20 seconds. Press the palms together and feel the chest. Do not lift the shoulders to the ears.
- From the floor, as many clean reps as you have. 2 sets. Clean reps from the floor, then finish up to six from the knees.
When to lower the hands
When eight table reps are clean, put the hands lower next week. On day one, do not add a jump and do not chase the rep count.