Accessory Push — NATIONAL INSTITUTE OF CALISTHENICS

Focus: Push muscle hypertrophy, endurance, and continued planche skill practice. This session uses relatively higher volume (moderate intensity) to complement Monday’s heavy work, hitting different rep ranges for comprehensive development.

Accessory Push:

3×12 Deep Dips on parallel bars (focus on full range stretch at bottom) – this opens the shoulders and builds chest/shoulder mass.
3×15 Push-Ups (standard or decline) at the end to flush the muscles (aim for near-failure in this high rep range). You can superset push-ups with dips on the last sets for a burnout.

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