Push-up
Start
PeakMuscles worked
Equipment
How to log the weight
Bodyweight
A bodyweight movement — log added load only if you strap extra weight on.
Recovery window
~72h for the primary movers
Programming notes
Push-up is driven by the chest, with triceps, shoulders and abs assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Pull-up, whose primary movers don't overlap with anything this exercise works.
Appears in these collections
All collections →Fiction-inspired · One Punch Man
The Saitama Workout
100 / 100 / 100 / 10 km, every day. Audited by the recovery engine.
Fiction-inspired · Dragon Ball
The Goku Workout
Six-day full-body Saiyan training, audited by the recovery engine.
Fiction-inspired · Rocky
The Rocky Balboa Workout
The montage, translated. Roadwork is the real engine; the audit finds 24 flags.
Fiction-inspired · 300
The 300 Workout
300 reps for time. A real Gym Jones test, not a routine. Prep week audits clean.
Fiction-inspired · Naruto
The Rock Lee Workout
500 kicks or 500 push-ups. Saitama-adjacent, but with legs and a rest day.
Standards
Murph Prep
The eight-week build to 100 pull-ups, 200 push-ups, 300 squats and two miles.
Standards
Navy SEAL PST Prep
Swim, push-ups, curl-ups, pull-ups, 1.5 miles. Trained in the order they are tested.
Standards
Army Fitness Test Prep
Five events, five days, zero recovery flags. Built for the current AFT.
Standards
USMC PFT Prep
Pull-ups, plank, three miles. Frequency over failure.
Progression
Road to 100 Push-ups
20 to 100 in a session without wrecking your shoulders.
Archetype
The New Parent Program
Four 20-minute home sessions, sized for broken sleep.
Archetype
The Hotel Circuit
Three 25-minute circuits. A floor and maybe a chair.