Beschrijving
Push up workout you can do at home without equipment or weights. Effective exercises with no equipment for chest, shoulders & triceps including both basic and more advanced modifications.
Workout routine example with following push up variations;
- Decline
- Handstand/HSPU or pike variation
- Low hand position (or staggered)
- Diamond grip+cobra push ups (compound sets without rest between exercises)
- Tricep extensions
Approx 8-12 reps, 30-60+ s rest between sets & exercises, & 3 sets each exercise. These are examples/indications and to match and balance between rep-range and difficulity level/intensity of exercise.
Reps are until the point of technical failure (maximum repetitions with maintained proper form). You don't want to get fatigued during the first sets of the workout. In any workout, find a balance that works for you (reps/failure point, rest, exercise difficulty, form...)
These are general examples and not individual advice.
Only train at your level and capacity. Pause or break any exercise or workout if you need to. Listen to your body and don't attempt anything you can't manage. Always warm up before working out.