This Smart Progress is designed to work the upper and lower chest and triceps. There will also be some shoulder work on your front.

Requirements

You can start this Smart as a beginner, so you only need to be able to do 5 push-ups on your knees.

Necessary material

You will not need material for this Smart Progress.

Planning

Do this Smart for Breast Day 1-2 times a week. If your training is of the “push, pull, legs” type, it works for you on push day.

Rest times

The objective of this Smart Progress is hypertrophy, so you can take intermediate breaks, from 45” when the routines are easy for you, up to 2' when they are complicated. In case you are already at a very advanced level, you can extend the breaks up to 3-5 minutes.

To consider

To keep the work intense as you settle into the routine, you'll learn skills like clap push-ups, superman push-ups, and one-arm push-ups, among others.