Skill & Volume Push

Explosive Power, Endurance & Skill Work · 7 Exercises · ~45–50 min

Exercises

3-5

Sets Each

3-25

Reps

~45

Minutes

Tap ► on any card to watch the exercise demo

Muscle-up Prep

Back, Biceps, Chest

3-5 sets × 3-5 reps

Handstand Push-up Progression

Shoulders, Triceps

3-5 sets × 5-8 reps

Ring/Parallett Push-ups

Chest, Shoulders, Triceps

3-5 sets × 12-15 reps

High Volume Push-ups

Chest, Shoulders, Triceps

3-5 sets × 20-25 reps

Planche Lean

Core, Shoulders, Chest

3-5 sets × 15-20 sec hold

Pseudo Planche Push-ups

Chest, Shoulders, Core

3-5 sets × 8-12 reps

Clapping Push-ups

Chest, Shoulders, Triceps

3-5 sets × 6-10 reps

Calisthenics Skill & Volume Tips

🔥 Muscle-up Prep: Explosive high pulls — muscle-up ka foundation.
💪 Planche Lean: Scapular protraction + core engagement — planche ke liye zaroori.
⚡ Handstand Push-up Progression: Wall support use karo, slowly build strength.
🛡️ Clapping Push-ups: Explosive power — chest aur triceps ke liye.
🎯 High Volume: Endurance build karne ke liye — form mat todo.