So you're a push-up aficionado, huh? I've been crunching numbers on the time‑to‑gain ratio for different routines. Want to see if we can make your gains more efficient without adding another treadmill?

Here’s the hard data: a single standard push‑up at 1.5 seconds per rep gives about 3.3 kg of mechanical work per minute. Swap to a pause‑push, adding a 2‑second hold at the bottom, and that rises to 4.0 kg/min. Add a slight incline to increase load by ~15 % without extra equipment, and you hit roughly 4.6 kg/min. To top out the per‑minute gain, drop the rest between sets from 90 seconds to 45, but keep the cadence steady; that keeps muscle in a high‑intensity zone for 70 % longer than the usual protocol. In short: pause‑push, incline, short rest, same 3‑minute block, and you’ll move from 3.3 to about 4.6 kg of work per minute – a 40 % uptick in efficiency without a treadmill. Ready to crunch that?