If it shakes, it’s working.
Intent:
Maximize tension without heavy loading
Accumulate volume safely
Train pressing endurance and triceps integrity
WARM-UP (6–8 minutes)
Order enforced: hips → rear delts → push prep
Hip Mobility (Short)
Elevated 90/90 Hip Switch – 6 reps
Deep Squat Hip Shifts – 4 / side
Rear-Delt Activation
Ring Face Pulls or Band Pull-Apart – 15–20
Rear-Delt DB Fly (very light) – 12–15
Push Prep
Scap Push-Ups – 8
Easy Push-Ups – 8
TEMPO RULE FOR THE SESSION
Unless stated otherwise:
3–5 sec eccentric
Controlled concentric
Static holds are intentional, not sloppy
BLOCK 1 — CHEST TUT FOUNDATION
4 rounds
A1. Tempo Push-Ups
10–15 reps
5 sec down
1 sec pause at bottom
Smooth press up
A2. Wide Push-Up ISO Stretch
20–30 sec
Elbows slightly flared
Chest open
Scaps controlled
Rest: 45–60 sec
Intent:
Pure chest loading and stretch under fatigue — no tricep bias yet.
BLOCK 2 — FLOOR PRESS TENSION (OPTIONAL LIGHT DBs)
3–4 rounds
B1. Dumbbell Floor Press (Light)
12–15 reps
3 sec down / 2 sec up
Elbows softly touch floor
B2. Floor Chest Fly (Partial Range)
12–15 reps
Long stretch
Slow return
Rest: 60 sec
BLOCK 3 — TRICEP TIME UNDER TENSION
4 rounds
C1. Close-Grip Push-Ups
10–15 reps
Elbows tight
3 sec down
C2. Push-Up Mid-Range Hold (TRICEP EMPHASIS)
20–30 sec
Elbows ~90°
Shoulders slightly forward of wrists
Core tight
C3. Bench / Box Dips (Controlled)
12–20 reps
No bounce
Full lockout
Rest: 60–75 sec
BLOCK 4 — STATIC CHEST & TRICEP PAIN
3 rounds
D1. Push-Up Bottom Hold
20–30 sec
Chest just off floor
D2. Narrow Push-Up Pulses
15–20 reps
Small range
Constant tension
Rest: 45 sec
BLOCK 5 — LONG BURN FINISHER
2 rounds (no ego)
E1. Mechanical Push-Up Drop Set
Standard Push-Ups → to near failure
→ immediately
Knees Down Push-Ups → to near failure
E2. Forearm Plank
45–60 sec
Shoulder protraction
Triceps active