Hands under shoulders, body in a straight line, lower your chest to the floor and press back up.
From a wide push-up position, shift your weight to one arm as you lower, keeping the other arm straight and sweeping to the side, then push back to center.
Support the body on parallel bars and lower until the shoulders are below the elbows, then press back up.
This program is a structured, real-world training plan built for genuine progression — not tied to a specific fictional character. Results depend on genetics, consistency, nutrition, and recovery, and typically take months, not weeks. Scale every exercise to your own level.