3×/week8 weeks
Bodyweight Anywhere 3×
No gym needed: bodyweight and a resistance band, three times a week.
BeginnerGeneral fitness45 min
ChestBeginnerCompound
Incline Push-up
Hands on a bench or wall: an easier push-up.
Benefits
- Perfect first step towards full push-ups
- Adjust difficulty by hand height
How to do it
- Hands on a stable surface
- Straight body line
- Lower the chest to the edge
Common mistakes
- Piking the hips up
- Partial range
Starting prescription
- sets
- 3
- reps
- 10–15
- Rest
- 60 s
- Reps in reserve
- 2
Alternatives
Similar
Harder
Programs that use it
2×/week8 weeks
Gentle Start
A conservative 2-day program (plus an optional mobility day) for returning, older or health-flagged lifters.
BeginnerGeneral fitness45 min
2×/week8 weeks
Prenatal-Safe Basics
A light 2-day routine for pregnancy, only after your doctor or midwife has cleared you to exercise.
BeginnerGeneral fitness45 min
Your first workout in under three minutes.
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