## Weeks 1–4: Setup & Initiation

| Week | Cue                               | Meaning                                                                                                 | Benefit                                                                            |
| ---- | --------------------------------- | ------------------------------------------------------------------------------------------------------- | ---------------------------------------------------------------------------------- |
| 1    | Plank tight, neutral spine        | Form a straight line; tense abdominals, glutes squeezed.                                                | Builds core stability, protects lumbar spine, prevents sagging.                    |
| 2    | Screw hands into floor            | Externally rotate your hands as if “unscrewing” them, while pressing firmly into the ground.            | Activates lats and serratus, locks in shoulder stability, improves force transfer. |
| 3    | Scapular protraction & retraction | At top, push thoracic spine up into “push-up plus”; at bottom, allow shoulder blades to glide together. | Engages serratus anterior & traps, improves shoulder health.                       |
| 4    | Form Review                       | Film or mirror your setup: check plank line, hand rotation tension, and scapular motion.                | Confirms solid foundations before adding load or tempo.                            |
## Weeks 5–8: Push Mechanics & Control

|Week|Cue|Meaning|Benefit|
|---|---|---|---|
|5|Pack shoulders|Depress and retract your shoulder blades before you begin the descent—imagine pulling them into your back pockets.|Stabilizes the shoulder girdle, engages lats, and protects the rotator cuff.|
|6|Chest to hands|Lower until your sternum lightly touches or hovers just above your fingertips.|Ensures full range, trains depth awareness, maximizes muscle length.|
|7|Lead with chest, not head|Think of moving your chest toward the ceiling rather than jutting your chin forward.|Keeps neck neutral, prevents cervical strain, promotes trunk integrity.|
|8|Mechanics Review|Record a set: assess elbow path, chest travel, and head position; note any breakdowns.|Identifies sticking points and reinforces textbook form.|
## Weeks 9–12: Strength & Advanced Variations

|Week|Cue|Meaning|Benefit|
|---|---|---|---|
|9|3-second descent, explosive ascent|Lower in 3 seconds under control; at bottom, explode upward, attempting slight hand lift.|Builds eccentric strength, recruits fast-twitch fibers, boosts power.|
|10|Pause at bottom, steel core|Hold 1–2 seconds with chest near hands, core fully braced before pushing back up.|Trains dead-stop power, heightens proprioception, strengthens lockout.|
|11|Full lockout squeeze|At top, fully extend arms and squeeze pecs & triceps for 1–2 seconds before next rep.|Enhances peak contraction, improves mind–muscle connection.|
|12|Final Integration|Perform push-ups incorporating all cues from Weeks 1–11; film a form audit.|Tests cumulative progress; highlights areas for ongoing refinement.|