# Advanced Push Calisthenics Builder (Copy)

Build serious upper body pushing power with a program designed to take you step by step toward elite calisthenics moves. Expect to feel your chest, shoulders, and triceps working hard — and your skills growing every session.

## Warm-Up

- 2 × 30s Shoulder Circle
- 2 × 30s Arm Swing Stretch (Dynamic)
- 2 × 10 Cat-Cow
- 2 × 10 Scapular Push-Up
- 2 × 30s Wrist Circle

## Skill & Strength Block

- 1 × Pushup Progression _(progression — pick your level)_
- 3 × 10 Push-Up (Wide)
- 3 × 8 Push-Up (Diamond)
- 3 × 8 Push-Up (Decline)
- 3 × 8 Pike Push-Up

## Advanced Skill Work

- 3 × 5 Archer Push-Up
- 3 × 5 Planche Push-Up (Pseudo)
- **Superset · 3 rounds**
  - 20s Planche Lean Hold
  - 20s Hollow Body Hold

## Cool Down

- 1 × 45s Child's Pose
- 1 × 40s Chest Stretch
- 1 × 30s Triceps Stretch (Overhead) - Partner Assisted
- 1 × 45s Downward Facing Dog