Post by @ftpoint00

How to go from chest level 1 to level 3 (Home workout) Most people do random push-ups for years and wonder why their chest stays flat. The fix isn't more reps — it's knowing which level you're on and training for THAT level. This video gives you the 3-level chest system: find your level in 30 seconds, get the exact push-ups for it, and move up one level every 30 days. No gym, no equipment, no excuses. ⏱️ CHAPTERS 0:00 Your push-ups are random, not wrong 0:21 Find your level (look, then count) 0:59 LEVEL 1 — Wake the chest up 2:20 LEVEL 2 — Make the chest fail first 3:59 LEVEL 3 — The shelf 5:18 The 30-day rules 📊 FIND YOUR LEVEL Under 10 full push-ups → Level 1 10–25 full push-ups → Level 2 30+ full push-ups → Level 3 If the mirror and the number disagree, take the lower one. 🔴 LEVEL 1 — Wake the chest up Incline push-up (hands on a table) — 3 x 8-12 Knee push-up — 3 x 8-12 Exit: 10 clean full push-ups 🟡 LEVEL 2 — Make the chest fail first Full push-up — 3 x 10-15 Decline push-up (feet on the sofa) — 3 x 10-15 Deficit push-up (hands on two chairs) — 3 x 10-15 Exit: 30 full push-ups that feel like work, not war 🟢 LEVEL 3 — The shelf Weighted push-up (backpack full of books) — 3 x 8 Diamond push-up — 3 x 8 Weighted deficit push-up — 3 x 8 Gate before adding weight: 30 clean push-ups + a solid 60-second plank 📅 THE RULES 3-4 days a week, a full day off in between. Every week: one more rep, or a little more weight. One level in 30 days. The whole map in about three months. Anyone promising faster is selling you something. ⚠️ SAFETY Stop the set if your lower back sags or your sternum pops, cracks or burns. That's cartilage, not weakness. Under 14: don't train to failure. Two solid sets is plenty. This is general fitness information, not medical advice. If you have pain or a health condition, talk to a doctor first. 💬 COMMENT YOUR LEVEL — 1, 2, or 3. In 30 days, reply to your own comment and tell me which level you're on now. I'll be reading. 📚 THE SCIENCE Push-up load percentages — Ebben et al. (2011), kinetic analysis of push-up variations Push-ups vs bench press for muscle growth at matched load — Calatayud et al. (2015); Kikuchi & Nakazato (2017) Hand position and chest activation — Cogley et al. (2005) Training at long muscle lengths (deficit) — Pedrosa et al. (2022); Wolf et al. (2023) #chestworkout #homeworkout #pushups #calisthenics #nogym @👊FT POINT🏋️