The goal of the program is to increase the number of push-ups.
At the initial stage of training according to this program, there is an increase in strength and muscle mass, then strength endurance develops and muscle relief improves.

Push-ups on the uneven bars, as well as pull-ups and push-ups from the floor, allow you to better master your body.

The program consists of several levels for athletes with different backgrounds. The minimum requirements for the first level – you need to be able to do push-ups on the uneven bars at least 6 times in one set. If you can’t do 6 push-ups yet, start training with push-ups from the floor. For a description of the push-up technique and the training program, see the article: “Program “100 push-ups in 6 weeks””

Work out twice a week, evenly distributing workouts (for example, Mon. and Thu. or Tue. and Sat.). On other days, you can train other muscles, and do other exercises that do not load the triceps. However, do not forget that in order to progress, the muscles must recover well, so you should have several days a week of complete rest. You can also add other exercises to your workout for push-ups on the uneven bars, for example, abs, pull-ups, running.

Take into account

Starting the program, work in a sparing mode for the first two weeks, otherwise the muscles will start to hurt a lot and you will not be able to train according to the schedule. So, to get into training mode, do only half of the task for the first two weeks.

See the exercise technique here:

Push-ups (triceps style)
Push-ups on the uneven bars (chest style)
Let’s move on to the uneven bars training program

LEVEL 1. For those who can do 6-12 push-ups

Workout #1

Push-ups on the uneven bars – dial 50 push-ups. The task means that you must score 50 push-ups in any number of sets. Gradually try to reduce the number of approaches. For example, start with 10×5 push-ups (10 sets of 5 times), as you master, move on to 2×7 plus 6×6, and so on, reduce the sets and increase the number of push-ups per set. Your task at this level is to reach 5×10. The recommended rest time between sets is 2-3 minutes.
Push-ups from the floor with a wide setting of hands – 4×12. Rest between sets 2-3 minutes.
Workout #2

Push-ups on the uneven bars 3 sets in each to the maximum. Rest between sets 5 minutes.
Push-ups from floor with an average setting of hands – 4×10. Rest between sets 2-3 minutes.
LEVEL 2. For those who can do 12-25 push-ups

Workout #1

Push-ups on uneven bars 5 sets of 10 reps. Rest between sets 2 minutes. When you can complete all five sets of 10, move on to 12 push-ups, then 14, and so on. Try to get to 5×20.
Push-ups from пола с широкой постановкой рук – 3х12. Rest between sets 3 minutes. When you can confidently do 12 push-ups, move on to 14 push-ups, then 16, and so on.
Workout #2

Superset of two exercises. A superset is the performance of two exercises, one after the other, without rest.

Push-ups on the uneven bars – to the maximum
Push-ups from пола с широкой постановкой рук – на максимум. You do push-ups on the uneven bars, then immediately push-ups from the floor without rest – this is one set.
Do 4 sets with 5 minutes rest between supersets.

LEVEL 3. For those who can push up more than 25 times

Workout #1 (тяжелая)

Push-ups on the uneven bars – 3 interval sets to the maximum. The interval approach is performed as follows – push-ups to the maximum, rest 30 seconds, push-ups to the maximum again, rest 30 seconds, push-ups to the maximum for the third time – this is ONE approach. In total, you need to do three such approaches. Rest 5 minutes between sets.
Push-ups from пола с узкой постановкой рук – 3х15. Rest between sets 3 minutes. When you can confidently do 15 push-ups, move on to 20 push-ups, then 25 push-ups.
Workout #2 (легкая)

Отжимания на брусьях 5х20 Rest between sets 3 minutes. In the last approach, there should not be “in failure”, there should be a reserve of strength for another 2-3 push-ups. When you make the task very easy, you can add a little. But remember that in this workout, the muscles cannot be worked out to the maximum, otherwise they will not have time to recover for a hard workout. If it’s hard for you, it’s better to start with 5×16 and gradually add.