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Push Day

A classic push workout that fires up your chest, shoulders, and triceps — no equipment needed. Expect a satisfying burn as you power through each set!

M

Created by

martino_rabaioli

Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

2

Shoulder Circle

2 sets × 10 reps, 10 reps

3

Chest Opener Stretch

2 sets × 20s, 20s

4

Push-Up (Incline)

2 sets × 10 reps, 10 reps

Main Workout

1

Push-Up

4 sets × 15 reps, 15 reps, 15 reps, 15 reps

2

Push-Up (Wide)

3 sets × 12 reps, 12 reps, 12 reps

3

Push-Up (Diamond)

3 sets × 10 reps, 10 reps, 10 reps

4

Pike Push-Up

3 sets × 10 reps, 10 reps, 10 reps

3 circuits
1

Push-Up (Decline)

1 set × 10 reps

2

Push-Up (Close-Grip) - Dumbbell

1 set × 10 reps

1

Plyometric Push-Up

3 sets × 8 reps, 8 reps, 8 reps

Cool Down

1

Child's Pose

1 set × 40s

2

Chest Stretch

1 set × 30s

3

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

4

Chest Doorway Stretch

1 set × 30s

Push Day - Bodyweight Fitness | Bodyweight Fitness