Free Fitness learning guide
How to Do a Perfect Push-Up for Beginners
How to Do a Perfect Push-Up for Beginners — a free beginner-level guide covering how to do a push up for beginners. Learn with clear explanations, real...
What you will learn
- 1. What Is a Push-Up? Purpose and Muscles Involved
- 2. Preparing Your Body: Mobility and Warm-Up
- 3. Core and Scapular Stability Foundations
- 4. Hand Placement and Body Alignment
- 5. Wall Push-Up – The First Progression
- 6. Knee (Modified) Push-Up Technique
- 7. Full-Body (Standard) Push-Up Progression
- 8. Common Mistakes and How to Fix Them
- 9. Building Strength and Endurance
- 10. Incorporating Push-Ups into a Balanced Fitness Routine
1. 1. What Is a Push-Up? Purpose and Muscles Involved
A Simple Way to Ask “What Is a Push‑Up?” Imagine you’re standing in line at a coffee shop. The person in front of you leans forward, lowers their body, then pushes back up again—no equipment, no weights, just their own body. That movement is the classic push‑up. It’s a tiny, self‑contained exercise that anyone can do almost anywhere, and yet it’s powerful enough to build strength, improve posture, and boost everyday performance. If you’ve never tried one, or if the name sounds like a gymnastics term you can’t quite picture, you’re in the right place. Below we’ll break down what a push‑up actually is, which muscles do the work, and why adding it to your routine is a smart move. --- 1. Defining the Push‑Up in Plain Language A push‑up is a body‑weight movement where you start in a straight, plank‑like position, lower your chest toward the floor, and then press back up to the starting position. The whole motion is performed using the muscles of your upper body and core, while your feet stay planted on the ground. Key Elements of a Standard Push‑Up | Element | What It Looks Like | Why It Matters | |---------|-------------------|----------------| | Starting Position | Hands placed shoulder‑width apart on the floor, arms straight, body forming a straight line from head to heels. | Sets the foundation for a safe, efficient movement. | | Descent (Eccentric Phase) | Bend the elbows, chest moves toward the floor while keeping the body rigid. | Controls the load and engages the target muscles. | | Ascent (Concentric Phase) | Extend the elbows, pushing the body back to the start. | Generates strength and builds muscle. | | Alignment | Head, spine, and hips remain in one plane; no sagging hips or piking shoulders. | Protects the lower back and shoulders. | Note: The term eccentric describes the muscle‑lengthening part of a movement (lowering), while concentric describes the muscle‑shortening part (lifting). --- 2. The Major Muscle Groups at Work When you push your body up, several muscle groups cooperate. Understanding who does what helps you see why a push‑up is more than just a chest exercise. 2.1 Primary Movers (the “big engines”) | Muscle | Location | Role in the Push‑Up | |--------|----------|---------------------| | Pectoralis Major | Front of the chest | Main driver that pushes the arms forward and together. | | Triceps Brachii | Back of the upper arm | Straightens the elbow, completing the press back up. | | Anterior Deltoid | Front of the shoulder | Assists the chest and triceps in moving the arm forward. | 2.2 Secondary Support Muscles (the “assistants”) | Muscle | Location | Contribution | |--------|----------|--------------| | Serratus …
2. 2. Preparing Your Body: Mobility and Warm-Up
Warm‑Up: The First Set of Reps for Your Body Imagine you’re about to do your first set of push‑ups. You drop into the Starting Position, lower your chest toward the floor, and—snap!—your wrist hurts. The pain isn’t a sign that you’re “bad” at push‑ups; it’s a warning that the joints that will bear the load haven’t been prepared. A well‑structured warm‑up does three things: 1. Increases blood flow to the muscles that will work during the push‑up (pectoralis major, triceps brachii, anterior deltoid, core, etc.). 2. Improves joint range of motion so you can keep the proper Alignment throughout the Descent and Ascent. 3. Reduces the risk of acute injury by priming the nervous system and lubricating the cartilage in the wrists, shoulders, and thoracic spine. The following sections give you a complete, beginner‑friendly 5‑minute dynamic warm‑up that hits each of those goals. No equipment is needed—just a few minutes of space and your own body. --- 1. The Science of a Dynamic Warm‑Up 1.1 Dynamic vs. Static Stretching | Dynamic | Static | |------------|------------| | Moves joints through their full range of motion (e.g., arm circles). | Holds a stretch for 15–60 seconds without movement. | | Raises heart rate and body temperature. | Primarily improves flexibility after activity. | | Improves neuromuscular activation—ideal before strength work. | Can temporarily reduce power if done right before explosive moves. | Because push‑ups are a strength movement that relies on coordinated activation of the chest, shoulders, and core, a dynamic warm‑up is the most effective. Static stretching can be saved for the cool‑down phase. 1.2 How Warm‑Up Prevents Injury - Synovial fluid (the lubricating liquid inside joint capsules) increases with movement, allowing smoother joint glide. - Muscle temperature rises ~1 °C per minute of light activity, which improves muscle elasticity and contractile speed. - Proprioceptive signaling—the body’s sense of joint position—sharpens, helping you maintain the correct Alignment during the push‑up’s eccentric and concentric phases. --- 2. The 5‑Minute Dynamic Warm‑Up Routine The routine is broken into three blocks: General Cardio, Joint Mobility, and Movement‑Specific Activation. Perform each block in the order listed; the total time should be close to five minutes. Adjust the speed slightly if you need extra time for a particular drill. 2.1 Block 1 – General Cardio (≈ 60 seconds) Purpose: raise core temperature and get blood flowing to the upper‑body musculature. | Exercise | How to Do It | Reps / Time | |----------|--------------|-------------| | Jumping Jacks | Stand tall, feet together, arms at sides. Jump, spreading feet shoulder‑width and raising arms overhead; return to start. | 30 seconds | | High Knees | March or jog in place, driving each knee toward the chest while pumping …
3. 3. Core and Scapular Stability Foundations
Why a Solid Core and Stable Shoulder Blades Are the Secret to a Good Push‑Up Imagine you’re at the gym, ready to try your first push‑up. You drop into the Starting Position, lower your chest toward the floor, and push back up. As you straighten your arms, your hips suddenly dip, and the lower back arches. The movement feels awkward, and you’re left wondering why you can’t keep a straight line. The culprit is often the same: insufficient core tension and unstable scapular control. Even if the arm muscles are ready, a wobbly mid‑section or “floppy” shoulder blades will break the chain of force that makes a push‑up efficient and safe. This chapter gives you the foundation you need—training the core and the shoulder‑blade (scapular) system so that every push‑up starts from a rock‑solid base. --- 1. The Core: More Than “Abs” 1.1 What the “Core” Actually Means When we talk about the core, we’re not just referring to the “abs” you see in the mirror. The core is a cylinder of muscles that wraps around your torso, linking the lower body to the upper body. It includes: - Rectus abdominis (the “six‑pack” muscle) - External and internal obliques (sides of the waist) - Transverse abdominis (deep “corset” muscle) - Erector spinae (lower‑back extensors) - Multifidus (small stabilizers next to the spine) These muscles work together to create intra‑abdominal pressure and to keep the spine neutral—both are essential for a stable push‑up. 1.2 How Core Tension Supports the Push‑Up During the Descent (Eccentric Phase) and Ascent (Concentric Phase) of a push‑up, the core must: 1. Prevent the hips from sagging (which would shift the load to the lower back). 2. Stop the pelvis from tilting upward (which would over‑activate the glutes and hinder the chest muscles). 3. Maintain a straight line from head to heels, allowing the Pectoralis Major, Triceps Brachii, and Anterior Deltoid to work efficiently. Think of the core as the “rigid bar” that the upper and lower body push against. If the bar bends, the force you generate in your arms is wasted. --- 2. Mastering the Plank Hold The plank is the gold‑standard test for core stability. Mastering a proper plank gives you the confidence that your torso can stay rigid while the arms do the work. 2.1 Alignment Checklist | Body Part | Desired Position | Cue | |-----------|------------------|-----| | Head | Neutral, eyes looking a few inches ahead | “Keep your chin tucked, but don’t look down.” | | Shoulders | Directly over elbows (if forearm plank) or hands (if high plank) | “Shoulder blades should be proud, not hunched.” | | Spine | One straight line from ears to heels | “Imagine a …
4. 4. Hand Placement and Body Alignment
Setting the Stage: Why Hand Placement Matters Imagine you’re on a busy park bench, watching a friend breeze through ten perfect push‑ups while you struggle to keep your hips from sagging. The difference isn’t just in strength – it’s also in where the hands are placed and how the body is aligned. A subtle shift of a few centimeters can turn a push‑up from a joint‑friendly starter into a painful strain, or conversely, make it dramatically harder and more rewarding. Understanding hand width, finger orientation, and the line that runs from head to heels gives you control over difficulty, muscle emphasis, and safety. This chapter breaks those variables down, shows you how to find the optimal position for a beginner, and equips you with simple cues to fix common alignment errors. --- 1. Hand Width – The Foundation of Your Push‑Up 1.1 The “Standard” Shoulder‑Width Position The most widely recommended starting point is shoulder‑width hand placement. To locate it: 1. Stand upright, extend your arms straight out in front of you, and place your palms on a wall. 2. Bring your hands together until the inner edges of your forearms are aligned with the outer edges of your shoulders. 3. Transfer that distance onto the floor; your hands should now be roughly the width of your shoulders. When you adopt this width, the primary movers—the pectoralis major, triceps brachii, and anterior deltoid—share the load evenly. It also respects the natural range of motion of the shoulder joint, reducing stress on the rotator cuff. 1.2 Wider Variations – When to Go Broader A wider hand placement (hands farther apart than shoulder width) shifts emphasis toward the chest muscles and reduces the contribution of the triceps. It also increases the lever arm, making the movement harder because the torso has to travel a longer distance horizontally. Typical wider positions: | Hand Distance | Effect on Muscles | Difficulty Change | |---------------|-------------------|-------------------| | 1.25 × shoulder width | More chest activation, less triceps | Slightly harder | | 1.5 × shoulder width | Chest‑dominant, shoulders work harder for stability | Noticeably harder | | 1.5 × shoulder width | Primarily chest, high shoulder stress | Advanced level (not recommended for beginners) | When to try it: - After you can comfortably perform 12–15 standard push‑ups with good form. - If you want to develop a broader chest or add variety to your routine. Caution for beginners: - Wider hands increase the demand on the shoulder joint and can aggravate existing shoulder impingement. - Start with a modest increase (≈ 10 % wider) and evaluate comfort before progressing. 1.3 Narrow (Close‑Grip) Placement A narrow hand position (hands closer together than shoulder width) places a …
5. 5. Wall Push-Up – The First Progression
A Real‑World Moment: The Kitchen Counter Coach Imagine you’re standing in front of the kitchen sink, coffee brewing, the kids’ backpacks hanging on the hook, and you feel a twinge of stiffness in your shoulders after a night of restless sleep. You glance at the wall, notice the empty space just a foot or two away, and decide to “fit in” a quick set of push‑ups while the water heats. Within minutes you’ve completed three solid repetitions, felt a gentle activation in your chest and triceps, and earned a small confidence boost that carries you through the rest of the morning. That brief, everyday scenario captures the power of the wall push‑up—the most accessible entry point to the push‑up movement pattern. It’s the first progression that lets you practice the full motion without the fear of falling, while still engaging the key muscle groups you’ll rely on later. Let’s break down exactly how to turn that spontaneous moment into a purposeful, repeatable practice. --- 1. Why the Wall Push‑Up Is the Ideal First Step Safety first – The wall provides an immovable “handrail” that eliminates the risk of dropping to the floor. Movement pattern rehearsal – Even though the angle is altered, you still perform the same Starting Position → Descent (eccentric phase) → Ascent (concentric phase) sequence introduced in Chapter 1. Scalable intensity – By adjusting the distance from the wall or the angle of your body, you can make the exercise easier or harder, preparing you for the upcoming inclined and knee variations. Confidence builder – Mastery of the wall push‑up gives you a concrete milestone to celebrate, reinforcing the habit of regular practice. --- 2. Preparing the Space and Your Body 2.1 Choose a Stable Wall Look for a flat, vertical surface free of cracks or protruding fixtures. Ensure the floor beneath is non‑slippery; a rubber mat or carpet works well. 2.2 Position Your Hands – Re‑Applying Chapter 4 1. Hand width – Place your palms shoulder‑width apart, fingers pointing upward or slightly outward (≈10°). 2. Grip – Keep a relaxed “soft” grip; the wall will support the load, so you don’t need to clench. 3. Alignment – Your wrists should stay directly under your elbows, avoiding any “flaring” that would stress the wrist joint. 2.3 Set Your Feet Stand about 12–18 inches (30–45 cm) away from the wall. The exact distance determines the difficulty: the closer you are, the less body weight you must move. Feet hip‑width apart, toes pointing forward. Slightly bend the knees to maintain a stable base; this also engages the Gluteus Maximus for better hip stability. 2.4 Engage Core and Scapular Stabilizers Before you even begin the motion, activate the Core Muscles …
6. 6. Knee (Modified) Push-Up Technique
From the Wall to the Floor: Why the Knee Push‑Up Is Your Next Milestone Imagine you’ve spent the past two weeks mastering the wall push‑up. The motion feels smoother, your chest and triceps fire with less effort, and you’ve already logged a few sets. Yet the floor still looks intimidating—your hands hover above the carpet, and the thought of lowering your chest all the way down feels like a leap. Enter the knee (modified) push‑up. It bridges the gap between the wall version and the full‑body push‑up by shifting more of your body weight onto your hands while still giving your core and lower‑body a supportive base. In other words, it lets you practice the descent (eccentric phase) and ascent (concentric phase) with a more manageable load, reinforcing the alignment principles you learned in Chapter 4 and the core‑stability cues from Chapter 3. “The knee push‑up is the ‘training wheels’ for a standard push‑up—once you can keep a straight line from knees to head, the transition to full‑body becomes a matter of confidence rather than strength.” --- 1. Setting Up for Success 1.1 Choose a Stable Surface - Floor type: A non‑slippery surface such as a rubber mat, carpet, or hardwood with a yoga mat works best. - Space: Ensure you have at least a 3‑foot radius around you; you’ll need room for hand placement adjustments later. 1.2 Adopt the Starting Position 1. Knees on the ground – Sit back onto your heels so that your thighs are vertical and your calves rest flat. 2. Hands in line with shoulders – Place your palms flat, fingers spread slightly, directly under (or just slightly outside) your shoulders. This mirrors the hand placement discussed in Chapter 4. 3. Body line: Imagine a straight rod running from the knees through the hips, spine, shoulders, and head. Your core muscles (abs and obliques) should be gently engaged to prevent sagging or piking. Tip: Perform a quick “plank check”—lift one hand off the ground briefly. If your hips dip or your lower back arches, you’ve lost alignment. Re‑engage the core and retry. 1.3 Warm‑up Recap Before you begin, repeat the mobility drills from Chapter 2 (arm circles, thoracic rotations, and wrist flexor stretches). A warm‑up primes the pectoralis major, triceps brachii, and serratus anterior, reducing the risk of strain when you lower your chest toward the floor. --- 2. Executing the Knee Push‑Up 2.1 The Descent (Eccentric Phase) 1. Inhale as you begin to lower your chest. 2. Elbow angle: Aim for a 45‑degree angle between the upper arm and torso—this protects the shoulder joint and engages the anterior deltoid efficiently. 3. Depth: Continue until your chest is a few centimeters above the floor (or …
7. 7. Full-Body (Standard) Push-Up Progression
From Knees to Full‑Body: The Turning Point Imagine you’ve just mastered the knee (modified) push‑up. Your chest lowers comfortably, your core stays engaged, and you can finish a set of ten without wobbling. Yet when you try the classic, full‑body push‑up, you feel a gap in strength, a wobble in the hips, or a tendency to flare the elbows. This is the exact moment many beginners hit the “plateau” that separates a functional push‑up from a true full‑body movement. The good news? The transition is a matter of adding tension, adjusting elbow angle, and mastering a few key cues. Below is a step‑by‑step progression that takes you from the knee version you already know to a solid, standard push‑up performed with elbows at a 45‑degree angle, a rigid core, and smooth, controlled motion. --- 1. Assessing Readiness Before you attempt the full‑body version, run a quick self‑check. You should already be comfortable with the foundations covered in Core and Scapular Stability Foundations, Hand Placement and Body Alignment, and the Knee (Modified) Push‑Up Technique. Use the following checklist: | ✅ Ready When… | ❌ Needs Work | |---|---| | You can hold a plank with a neutral spine for at least 30 seconds. | Your hips sag or pike within 10 seconds. | | You can perform 10 knee push‑ups with correct elbow angle (≈45°) and no excessive shoulder rounding. | You feel pain in the shoulders or wrists during knee push‑ups. | | You can maintain scapular retraction (shoulder blades pulled slightly together) while pressing against a wall. | Your shoulder blades slide forward or lift away from the ribs. | | You can keep your core braced (imagine gently pulling your belly button toward your spine) throughout the movement. | Your lower back arches or your pelvis tilts. | If any item is marked “❌,” revisit the earlier chapters until the skill feels solid. The full‑body push‑up builds directly on those foundations; missing a piece will make the transition feel unstable. --- 2. Positioning the Body 2.1 Set‑Up in One Shot 1. Find a flat surface – a gym mat or carpeted floor works best. 2. Place your hands directly under your shoulders, slightly wider than shoulder‑width (the hand placement described in Chapter 4). 3. Extend your legs behind you, feet together, toes tucked under for balance. 4. Engage the core: gently draw your belly button toward your spine, activate the glutes, and keep the neck in line with the spine (no “head‑dropping”). 2.2 Body Alignment Checklist - Head: eyes looking a few inches ahead, not down. - Spine: straight line from head to heels, no sagging or piking. - Shoulders: over the wrists, not drifting forward. - Hips: …
8. 8. Common Mistakes and How to Fix Them
Spotting the Mistakes Before They Become Habits Imagine Maya, a 27‑year‑old office worker, just finished her first Full‑Body (Standard) Push‑Up Progression from Chapter 7. She feels a burn in her chest and a sense of accomplishment—until she watches the playback on her phone. The video shows her hips dropping like a sagging bridge, elbows pointing outwards, and her head jutting forward. Maya’s experience is common. New push‑up practitioners often develop “bad habits” that hide behind the effort of the movement. Because the push‑up is a compound exercise (it involves several joints and muscle groups working together), a flaw in one segment can compromise the entire pattern, increase injury risk, and stall progress. The good news: each mistake has a clear, actionable fix. By learning to recognize the three most frequent errors—sagging hips, flared elbows, and a broken neck—and applying the cues and drills described below, you can train a clean, efficient push‑up from the very first repetition. --- 1. Sagging Hips – The “Hip Drop” Why the hips drop A sagging‑hip push‑up usually stems from insufficient core engagement and weak glute activation. When the abdominal wall (the “belt” that keeps the spine stable) can’t hold the pelvis level, gravity pulls the lower back toward the floor, creating a “pike” shape. Quick visual cue “Imagine you’re trying to stretch a taut sheet of paper from your shoulders to your knees.” If the sheet sags, you know the core is not tight enough. Corrective cues | Cue | When to apply | How it feels | |-----|---------------|--------------| | Brace the core – “Pull your belly button toward your spine, as if you were bracing for a punch.” | At the start of the Starting Position and maintain through the Descent and Ascent. | You should feel a gentle tightening across the entire mid‑section, not a hard “suck” but a firm, active engagement. | | Squeeze the glutes – “Press your hips upward, as if you’re trying to lift a small ball under your tailbone.” | Right after you set the core brace, before you begin the descent. | A subtle contraction in the buttocks that keeps the pelvis from tipping down. | | Feet “push” – “Press your toes into the ground, pulling your body forward.” | Throughout the movement. | This creates a chain reaction: feet push → legs engage → hips stay level. | Drill: “Wall Hip Hold” 1. Stand facing a wall, feet about hip‑width apart. 2. Place your hands on the wall at shoulder height, mimicking the push‑up hand position. 3. Perform a mini‑push‑up (bend elbows a few degrees) while maintaining a straight line from head to heels. 4. Hold the “plank‑like” position for 10 seconds, focusing on …
9. 9. Building Strength and Endurance
Why Some People Struggle to Go From 1 Push-Up to 5 Maya had just finished her third week of knee push-ups. Every session felt easier, but she still collapsed after one full push-up. “I thought I’d be at five by now,” she admitted to her trainer. The trainer’s response: “That’s not how the body adapts. You need a plan that builds volume without burning out.” Maya’s experience is common—beginning exercisers often underestimate how long it takes to translate technique into raw capacity. This chapter is about turning the push-up you can already do into something you can do reliably, and then safely adding more. It’s not magic, but it is systematic. --- How Strength and Endurance Actually Grow Strength and endurance aren’t abstract ideas—they’re measurable changes in your muscle and nervous system. When you repeat a movement with the right dose of stress and rest, your body adapts. Here’s the breakdown: - Strength: The ability to produce force. It grows when the working muscles are challenged near their current limit, followed by recovery. - Endurance: The ability to sustain effort over time. It grows by doing more repetitions at a moderate intensity with shorter rest. Push-ups belong to both categories. Early on, the limiting factor is usually strength (you can’t lower and press even once). Later, it becomes muscular endurance (you can do several, but fatigue sets in quickly). This chapter teaches you to target both phases with a beginner-friendly plan. --- Designing Your First Push-Up Training Plan A plan is just a schedule that balances effort and recovery. Below is a 4-week starter template. It assumes you can already do at least one standard push-up with good form (see Chapter 7). If you’re still using knee push-ups, repeat Chapter 6 before jumping here. Weekly Template (Example) | Day | Exercise | Sets | Reps | Rest | Notes | |------------|-------------------------|------|------|------|---------------------------| | Monday | Knee Push-Up | 3 | 8 | 90s | Warm-up only | | Wednesday | Standard Push-Up | 3 | 3 | 2min | Focus on slow descent | | Friday | Standard Push-Up | 3 | 3 | 2min | Same as Wednesday | | Sunday | Core & Scapular Work | 2 | 12 | 60s | See Chapter 3 | Key Rules for the Plan - Start low, add slow: Increase total reps by no more than 10% per week. - Rest is not optional: Muscles repair during rest, not during exercise. - Progress, not perfection: If you miss a day, skip it—don’t double up. --- Tracking Progress Without Guessing Tracking turns vague effort into clear data. Use a simple table like this: | Week | Standard Push-Up (Sets x Reps) | Notes …
10. 10. Incorporating Push-Ups into a Balanced Fitness Routine
Why a Push-Up Alone Isn’t Enough Picture this: You’ve just mastered your first standard push-up after weeks of practice. You feel proud—your arms feel stronger, your chest is waking up, and you can finally do a full rep without collapsing. But then you notice something: after doing push-ups three times a week, your shoulders feel tight, your lower back aches during long walks, and you’re out of breath climbing stairs. Push-ups are great, but they don’t do everything. This chapter isn’t about turning you into a push-up machine. It’s about making push-ups part of something bigger—a balanced routine that keeps you strong, mobile, and healthy over the long term. You’ll learn how to pair push-ups with other types of exercise, how to recover properly, and how to set goals that actually serve you—not just your arms. --- Designing Your First Balanced Weekly Routine A weekly routine isn’t about cramming in as many push-ups as possible. It’s about creating a rhythm that builds strength, improves endurance, and keeps your body feeling good. Think of it like a balanced diet: you need protein (for muscle), fiber (for digestion), vitamins (for energy), and water (for recovery). Your fitness routine needs the same balance. Here’s a simple, beginner-friendly template you can start with. It assumes you’ve already built the foundation through earlier chapters—your core and scapular stability are ready, and you can do 3–5 knee push-ups in a row with good form. A Sample Weekly Plan (Beginner) | Day | Focus Area | Push-Up Work | Other Exercise | |-----------|--------------------------|--------------------------|-----------------------------------------| | Monday | Push-Up Strength | 3 sets of 5 knee push-ups | 10-min brisk walk | | Tuesday | Active Recovery & Mobility | None or 1–2 slow knee push-ups | 15-min full-body stretch + gentle walk | | Wednesday | Cardio & Core | 3 sets of 4 knee push-ups | 20-min jog or bike + 3 sets planks | | Thursday | Push-Up Endurance | 3 sets of 6 knee push-ups | 10-min brisk walk | | Friday | Full-Body Strength | 2 sets of 3 full push-ups | Bodyweight squats, lunges, rows | | Saturday | Cardio & Fun Activity | 2–3 sets of 5 knee push-ups | Hike, swim, or dance class | | Sunday | Rest | None | Gentle stretching or leisurely walk | Rows can be done with a resistance band or household items like towels draped over a doorknob (if you’ve practiced scapular retraction from Chapter 3). --- Breaking Down the Plan 1. Push-Up Work: Frequency and Volume - Aim for 3–4 days per week of push-up practice. - Start with knee push-ups if you’re still building strength. - Do 2–4 sets per session, with …
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