Foundation
Building
Advanced
2 options · pick one and complete the required number of reps
Option A
Push-Ups
20 reps
How
1
Start in a straight arm plank position, hands slightly wider than shoulder-width, body in a straight line from head to heels.
2
Brace your core, then bend your elbows to lower your chest toward the floor, elbows tracking back at roughly 45 degrees.
3
Lower until your chest is just above the floor, or as low as control allows.
4
Pause briefly at the bottom.
5
Press through your palms to extend your arms and return to the starting position.
6
Repeat for the required number of reps.
Form tips
Keep your body in one straight line throughout. Don't let your hips sag or pike up.
Your head, shoulders, pelvis and knees must stay in one line throughout the set.
Do not use inertial force; lift the body using the working muscles.
Ensure all movements are done slowly and with control. Try to feel the working muscles.
Ensure you are breathing properly at all times.
We train
Chest strengthTricep strengthCore stability
Option B
Knee Push-Ups
30 reps
How
1
Start in a modified plank position with knees on the floor, hands slightly wider than shoulder-width, body in a straight line from head to knees.
2
Brace your core, then bend your elbows to lower your chest toward the floor, elbows tracking back at roughly 45 degrees.
3
Lower until your chest is just above the floor, or as low as control allows.
4
Pause briefly at the bottom.
5
Press through your palms to extend your arms and return to the starting position.
6
Repeat for the required number of reps.
Form tips
Keep your body in one straight line from head to knees. Don't let your hips sag or pike up.
Do not use inertial force; lift the body using the working muscles.
Ensure all movements are done slowly and with control. Try to feel the working muscles.
Ensure you are breathing properly at all times.
We train
Chest strengthTricep strengthCore stability
2 options · pick one and complete the required number of reps
Option A
Full Dips
13–15 reps
How
1
Grip the dip bars with straightened arms, using a regular grip with palms facing the body.
2
Lean your torso slightly forward. As you inhale, bend your elbows to lower your body.
3
Descend until your elbows are bent at roughly 90 degrees, shoulders dropping just below elbow height, or as low as control allows.
4
Pause briefly at the bottom.
5
Press through your palms to extend your arms and return to the starting position.
6
Repeat for the required number of reps.
Form tips
Keep a slight forward lean throughout to protect the shoulders.
Keep your elbows as close to the body as possible. Don't let them flare out to the sides.
Full range every rep: shoulders below elbows at the bottom, arms fully locked at the top.
Control the descent. Don't drop into the bottom position.
We train
Chest strengthTricep strengthShoulder stabilityWrists
Option B
Partial-Range Dips
15 reps
How
1
Grip the dip bars with straightened arms, using a regular grip with palms facing the body.
2
Lean your torso slightly forward. As you inhale, bend your elbows to lower your body.
3
Descend only through the top half of the range. Stop before your elbows reach 90 degrees.
4
Pause briefly at the bottom of your range.
5
Press through your palms to extend your arms and return to the starting position.
6
Repeat for the required number of reps, working toward a deeper range over time.
Form tips
Keep your elbows as close to the body as possible. Don't let them flare out to the sides.
Only go as deep as you can control. Depth should come from strength, not momentum.
Keep the same forward lean as a full dip.
Control the descent. Don't drop into the bottom of your available range.
We train
Chest strengthTricep strengthShoulder stabilityWrists
Full Dips + Archer Dips
12 dips · 6 archer dips (3 per side)
How
Part 1 – Full Dips
1
Grip the dip bars with straightened arms, using a regular grip with palms facing the body.
2
Lean your torso slightly forward. As you inhale, bend your elbows to lower your body.
3
Descend until your elbows are bent at approximately 90 degrees (shoulders drop just below elbow height).
4
Press through your palms to extend your arms and return to the top.
5
Repeat for 12 reps, then move directly into the archer dips.
Part 2 – Archer Dips
1
From the top of a dip, shift your weight toward one arm while keeping the other arm straight and long.
2
Bend the working arm to lower your body, letting the straight arm guide without bearing the load.
3
Descend until your shoulder drops just below elbow height on the working side.
4
Press through the working arm to return to the top.
5
Complete 3 reps on one side before switching, for 6 reps total.
Form tips
Full range on every dip. Shoulders below elbows at the bottom.
Keep the working elbow close to the body on both parts. Don't let it flare out.
On archer dips, the straight arm stays passive, guiding rather than pushing.
Keep the same forward lean throughout. Don't let the load shift into the shoulders.
We train
Chest strengthTricep strengthUnilateral pressing strengthWrists