Upper · Intermediate

Push-Up Pyramid 15

Push-Up Pyramid 15 preview
Upper · 15 min
Push-Up Pyramid 15
Coach MacDirect, no filler. Move well, push hard.

Four push-up variations, one session. Chest, triceps, shoulders, and core all get lit up.

15 min
Intermediate
Truck stop
Warm-up1/12
Scap Push-Up
0:40
0% total

Straight arms, only the shoulder blades move.

Next · Rest · 0:05
  • Scap Push-Up
    10 reps

    Straight arms, only the shoulder blades move.

  • Push-Up (any tempo)
    8 reps

    Set the shoulder blades before every rep.

Coach note

Push-ups aren't a beginner move — they're a lifetime move. Master the variations and you never need a bench.

3ft x 6ft flat ground
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