Rhythm
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Push foundations

Your first push-up session

An elevated push-up and two simple core movements.

3 MOVEMENTS — 7 SETS

START HERE IF
Building toward a standard push-up
BRING
Stable bench or box + floor space
THE STRUCTURE
3 movements · straight sets

YOUR SESSION

Every set. Every rest.

  1. 01

    Incline Push-Up

    3 sets × 8 reps

    90 sec between sets90 sec before next move
  2. 02

    Plank

    2 sets × 20 sec

    60 sec between sets60 sec before next move
  3. 03

    Dead Bug

    2 sets × 6 reps per side

    60 sec between setsFinish after the final set

Per-side targets mean left and right in every set.

Make it yours.

Use a stable elevated surface for your hands. A higher surface makes the push-up easier.