Rhythm
← All workouts

Push foundations

The next push

Feet-elevated and close-hand push-ups for a harder push session.

3 MOVEMENTS — 7 SETS

START HERE IF
Already comfortable with both push-up variations
BRING
Stable bench or box + floor space
THE STRUCTURE
3 movements · straight sets

YOUR SESSION

Every set. Every rest.

  1. 01

    Decline Push-Up

    3 sets × 6 reps

    120 sec between sets120 sec before next move
  2. 02

    Diamond Push-Up

    2 sets × 6 reps

    90 sec between sets90 sec before next move
  3. 03

    Hollow Hold

    2 sets × 20 sec

    60 sec between setsFinish after the final set

Make it yours.

This is the more demanding push template. Lower the feet or use standard push-ups when needed.