With this Smart Progress we will work on the push movement pattern, both horizontal and vertical push. This means that we will work mainly the muscles of the pectoral, triceps and anterior deltoids together. Ideal for people who divide their workouts into push - pull - legs.

Requirements

You can start this Smart Progress as a beginner, intermediate or advanced. The level test will adjust the routine to your ability.

Necessary material

Parallel bars.

Planning

Perform this Smart Progress 1 or 2 times a week, depending on how you divide your training.

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

There may be times when you accumulate many sets of different types of push-ups and find it difficult to complete everything. Don't be in a hurry, use longer rest times and go completing what you can. With time you will advance equally.