Why This Lesson Matters

Push-ups aren’t just about push-ups. To unlock your first rep faster, you need to strengthen the muscles that support the movement — chest, shoulders, triceps, core, and wrists. Accessory work fills those gaps.

Key Accessory Exercises

1. Chest & Shoulders

  • Wall or Bench Dips – Great for triceps and shoulder stability.

  • Incline Dumbbell Press (or floor press if no bench).

2. Triceps

  • Close-Grip Push-Ups (even on knees).

  • Tricep Dips on a sturdy surface.

3. Core

  • Hollow Holds – Strengthens your midline so your hips don’t sag.

  • Dead Bugs – Trains stability through controlled movement.

4. Wrists & Grip

  • Wrist Rockers (on all fours, rocking forward/back).

  • Palm Lifts (lifting fingers off the floor, keeping palms down).

Mini Reflection

👉 Which of these areas feels weakest when you try push-ups — arms, chest, core, or wrists? Pick 1–2 exercises from that category to add into your weekly routine.

Pro Tip

Keep accessories short and sharp. 2–3 sets of 8–12 reps, added at the end of a workout, is enough. Think “support work,” not a whole new program.

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