A full schedule that tells you what to do on which day. Pick one and follow it.
Every chest exercise, with the correct form and the mistakes to avoid.
One exercise that works chest, shoulders, triceps and core all at once. The backbone of any home workout.
Start here if a full push up is not happening yet. Same exercise, simply less bodyweight to move.
Bringing your hands together shifts the load onto your triceps. Considerably harder than a normal push up.
The easiest push up there is. If a knee push up is still too hard, this is where you start - and there is nothing wrong with starting here.
A push up with your hands raised on something. The step between wall push ups and floor push ups - and the fastest way to get to a full one.
A normal push up with the hands set wider. Moving the hands out shifts the work from your triceps onto the outer chest.
A push up with your feet raised. More of your body weight moves onto your arms, and the work shifts to the upper chest.
A push up where one arm does most of the work while the other stays straight. The last step before a one arm push up.
This is the exercise list. The AI decides which ones, how many sets and on what day - based on your level.
Build My Free PlanEverything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
