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Chest and triceps muscle building
This Smart Progress is designed to work the upper and lower chest and triceps. There will also be some shoulder work on your front.
You can start this Smart as a beginner, so you only need to be able to do 5 push-ups on your knees.
You will not need material for this Smart Progress.
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.
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 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.