Month 2 of the Q3 Pushups & Pullups Specialization plan focuses on a superset of the following 2 movements performed back-to-back:

1.5-Rep Pushups
1.5-Rep Pullups

Rest 30-60 seconds between moves. Rest 3-5+ minutes between supersets. Please download the companion PDF for a customized training plan for your current fitness level, including 5 unique training schedules to choose from based on your individual goals, recovery & schedule.

The 1.5-Rep Technique involves spending twice as much time in the most difficult portion of the exercise to blast through sticking points and make lighter loads go a longer way. For our purposes, that’s the middle to top portion of the pullup and the middle to bottom portion of the pushup. Plus, the increase in time-under-tension provides both precious pumps & a potent muscle-building stimulus.

The companion PDF of the training plans outlines the prescribed reps for each drill. There’s no rep or tempo progression this month. Just strive to make each 1.5-rep more perfect from set to set, day to day and week to week. Feel free to work in some strategic isometric pauses and/or a super slow eccentric phase on the final rep of each set.

You can also incorporate SINGLE-REP SETS where you perform a single 1.5-REP as slow as possible (ASAP). Please note that you will likely need to do multiple slow inhales through the nose & exhales through the mouth with this extended time-under-tension. For best results with this technique, I highly recommend closing your eyes and focusing on the primary movers to max out the mind-muscle connection.

1.5-REP PUSHUPS

Crush your checticles by:

Deeply inhale through the nose into the belly to lower all the way down to the bottom
Exhale through the mouth to push only halfway back up with the elbows flexed at 90-degrees
Inhale through the nose to go all the way back down again
Then fully exhale through the mouth to push all the way back up to the top

That’s ONE 1.5-rep. Repeat for the prescribed number of reps outlined in your training plan based on your fitness level.

You can modify the pushups by elevating your hands on a low box/step or bench to unload your bodyweight. The best option for this variation is an adjustable aerobics step with risers so you can seamlessly micro-load up or down based on your current strength level.

You can also continue to mix up your hand-placement. Closer-grips increase the range of motion (ROM) and mobility demands plus make the triceps & anterior shoulders work harder. Wider-grips decrease ROM, max out the pec contribution and require more shoulder stability. Please note that as your grip widens, your hands will gradually flare out more much like the feet do with squatting.

Looking to hit those chesticles from another angle? Try mixing in some DIPS performed at the same tempo. Just cut the prescribed reps each set in half since dips are at least twice as difficult as pushups. In other words, if the set calls for 10 pushups, do 5 dips.

1.5-REP PULLUPS

Blow up your back by:

Fully exhale through the mouth the pull all the way up to the top
Inhale through the nose to lower halfway down with the elbows flexed at 90-degrees
Exhale through the mouth to pull back up to the top again
Then deeply inhale through the nose into the belly to lower all the way back down

That’s ONE 1.5-rep. Repeat for the prescribed number of reps outlined in your training plan based on your fitness level.

You can modify pullups by using the self-assisted option with your feet on the floor or on a low box/step or bench for higher bar setups. Use as much assistance as needed to get to the top but then strive for little to no assistance during the descent.

And feel free to continue mixing up your grips. Closer-grips increase ROM and mobility demands plus boost arm activation. Wider-grips decrease ROM, make the back work harder and require more shoulder stability. Underhand tends to be the strongest grip since the biceps can maximally assist and your shoulders are most stable when externally-rotated. The palms-facing neutral or hammer-grip shifts the work from the biceps to the brachialis and is the most joint-friendly option. You can even start working in the most challenging grip, overhand, which minimizes arm assistance to max out lat, rear shoulder and upper/mid back activation.

Looking for more variety? You can also substitute INVERTED OR BODYWEIGHT ROWS performed at the same tempo. Just double the prescribed reps each set since pullups are at least twice as difficult as the rows. In other words, if the set calls for 5 pullups, do 10 rows.