Short answer: Choose a variation that permits roughly four to ten clean repetitions, perform three to six sets and rest two to four minutes. Progress leverage or load gradually.
Who this workout is for
This session is for trainees with stable standard push-up form. Beginners should first use the beginner workout.
The workout
| Exercise or block | Sets and reps | Focus |
|---|---|---|
| Weighted, deficit or decline push-up | 5 × 4–8 | Main strength work |
| Paused standard push-up | 3 × 6–10 | Secondary volume |
| Row or pull-up | 4 × 5–10 | Balance pressing |
| Pike push-up | 3 × 5–8 | Shoulder strength |
| Side plank | 3 × 20–30 sec | Trunk |
How to perform the session
Warm up with easy push-ups and gradual practice sets. Use secure loading that cannot slide toward the neck. Rest until the next set can use the intended form and range.
How to progress
Add one repetition per set, then a small load or harder leverage. Review weighted push-ups, deficit push-ups and push-ups versus bench press.
How RepSaga fits
RepSaga can record the clean repetitions and provide game progression, but advanced loading may require manual verification. Use the app as motivation, not as a substitute for tracking added weight and variation.
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
Can push-ups count as strength training?
Yes, when the variation or load is difficult enough and progresses over time.
How many repetitions build strength?
Moderate-to-low repetitions with a challenging variation are practical, though useful strength can develop across a range.