HomeHome Push Foundations
A 20-minute beginner home pushing session for men. Wall push-ups start the progression, standard push-ups follow, pike push-ups introduce vertical pressing for the shoulders, and bodyweight triceps extensions plus plank shoulder taps finish the arms and stability.
Home Push Foundations at a glance
- Level
- Beginner
- Duration
- 20 minutes
- Exercises
- 5
- Estimated burn
- ~190 kcal
- Equipment
- None — floor space only
- Muscles worked
- Chest, Shoulders, Triceps
- Category
- Home
- Made for
- Men
- Price
- Free
5 exercises in Home Push Foundations
- 3 × 15
- 2Push ups bodyweight3 × 10
- 3Pike push up3 × 8
- 4Bodyweight triceps extension3 × 12
- 5Plank shoulder taps3 × 20
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Push Foundations
The progression is the plan: wall, then counter, then knees, then floor. Rest 60 seconds. Keep the body in one line on every variation — sagging hips are the most common fault and the one that makes push-ups feel harder than they are.
Home Push Foundations — questions
How long does Home Push Foundations take?
About 20 minutes from the first set to the last. The session contains 5 exercises and burns roughly 190 kcal for an average trainee.
What equipment do you need for Home Push Foundations?
None — floor space only. The session is built around Push-up (wall), Push ups bodyweight, Pike push up and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Push Foundations suitable for beginners?
Yes. Home Push Foundations is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Home Push Foundations work?
Chest, Shoulders, Triceps. 5 exercises, starting with Push-up (wall), Push ups bodyweight, Pike push up.
Is Home Push Foundations free?
Yes. Home Push Foundations is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Home Push Foundations into the GymiaFit app — free, no account tricks, no paywall.
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