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Calisthenics Push Day (Basics)

Build serious pushing strength from the ground up — you'll work through classic and advanced push-up progressions that torch your chest, shoulders, and triceps. Expect to feel the burn and walk away stronger every rep!

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loadedfrenchfry

Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 20s, 20s

2

Shoulder Roll

2 sets × 20s, 20s

3

Chest Stretch

2 sets × 20s, 20s

4

Scapular Push-Up

2 sets × 10 reps, 10 reps

5

Wrist Circle

1 set × 2×30s

Foundation — Push-Up Mastery

1

Push-Up (Incline)

2 sets × 2×12 reps, 12 reps

2

Push-Up

2 sets × 3×12 reps, 12 reps

3

Push-Up (Wide)

2 sets × 2×10 reps, 10 reps

Progressions — Strength & Skill

1

Push-Up (Diamond)

2 sets × 2×8 reps, 8 reps

2

Push-Up (Decline)

2 sets × 2×10 reps, 10 reps

3

Pike Push-Up

2 sets × 2×8 reps, 8 reps

4

Archer Push-Up

2 sets × 2×6 reps, 6 reps

Finisher

3 circuits
1

Push-Up

1 set × 10 reps

2

Dip (Triceps)

1 set × 10 reps

3

Plank (Shoulder Tap)

1 set × 30s

1

Push-Up

1 set × 30s

Cool Down

1

Child's Pose

1 set × 40s

2

Chest Doorway Stretch

2 sets × 30s, 30s

3

Shoulder Stretch (Cross-Body)

2 sets × 25s, 25s

4

Triceps Stretch (Overhead) - Partner Assisted

2 sets × 25s, 25s

5

Cat-Cow

1 set × 40s

Calisthenics Push Day (Basics) - Bodyweight Fitness | Bodyweight Fitness