Uploaded October 2025 | Updated September 2026, 2 weeks ago

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Mastering push-ups isn’t about doing more reps — it’s about building strength, control, and versatility.

In today’s Freestyle Daily Practice, I’m walking you through my favorite 8-push-up sequence that targets your chest, shoulders, triceps, and core while improving your movement quality.

🧭 Push-Up Variations in this Sequence:

Blocked Push-Up

Standard Push-Up

Wide Grip Push-Up

Mixed Grip (Right Forward)

Mixed Grip (Left Forward)

Side-to-Side Push-Up

Diamond Push-Up

Full Flow

⏳ Workout: 12 reps per variation — finish within 5 minutes.

This sequence is perfect for warm-ups, accessory strength training, or skill development.

🏋️ Add this to your daily practice and build bulletproof pushing strength.