Train
Upper · Base

Push-Up Pyramid 15

Push-Up Pyramid 15 preview
Upper · 15 min
Push-Up Pyramid 15

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

15 min
Base
Truck stop
Session timer
0:00

Space needed

3ft x 6ft flat ground

Warm-up

  • 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.

Pyramid — 3 rounds

45s work / 20s rest
  • Push-Up
    45s / 20s

    Standard grip, elbows at 45.

  • Close-Grip Push-Up
    45s / 20s

    Hands under the ribs, elbows brush the sides. Triceps burn.

  • Archer Push-Up
    45s (alt sides) / 20s

    One arm bends, the other stays straight. Load one side at a time.

  • Pike Push-Up
    45s / 20s

    Hips high, crown of head between the hands. Shoulder killer.

Coach note

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