Short answer: Use one challenging push-up variation, one higher-repetition variation and an optional dip or deep-range exercise that remains comfortable.
Who this workout is for
This session is for trainees who can perform at least one push-up variation without pain. Beginners can use the scalable bodyweight chest session.
The workout
| Exercise or block | Sets and reps | Focus |
|---|---|---|
| Deficit, weighted or decline push-up | 4 × 5–10 | Main strength movement |
| Standard or incline push-up | 3 × 8–15 | Volume |
| Assisted dip or ring push-up | 3 × 5–10 | Optional secondary press |
| Scapular push-up | 2 × 10–15 | Shoulder-blade control |
| Push-up isometric | 2 × 10–20 sec | Optional midpoint hold |
How to perform the session
Rest two to three minutes after the main movement. Use a modest hand width and a range your shoulders tolerate. Dips are optional, not mandatory.
How to progress
Add repetitions, pause duration, range or external load one at a time. Review push-ups for chest, weighted push-ups and dips versus push-ups.
How RepSaga fits
Most of this workout maps naturally to RepSaga when the app supports the chosen push-up setup. Use consistent standard reps for game progression when advanced variations are difficult to count reliably.
Turn the push-up sets into a quest
Download RepSaga on iPhone or iPad and use clean push-ups to advance RPG battles, achievements and streaks.
Frequently asked
What is the best calisthenics exercise for chest?
Push-ups are the most scalable option; the best variation is one that provides challenging, controlled repetitions.
Are wide push-ups better for chest?
A modestly wider position changes leverage, but extreme width can reduce range and comfort.