Advanced Push Calisthenics Builder

Build serious upper body pushing power with a program designed to take you step by step toward elite calisthenics moves. Expect to feel your chest, shoulders, and triceps working hard — and your skills growing every session.

Created by

loadedfrenchfry

Workout Breakdown

Warm-Up

Shoulder Circle

2 sets × 30s, 30s

Arm Swing Stretch (Dynamic)

2 sets × 30s, 30s

Cat-Cow

2 sets × 10 reps, 10 reps

Scapular Push-Up

2 sets × 10 reps, 10 reps

Wrist Circle

2 sets × 30s, 30s

Skill & Strength Block

Pushup Progression

Progressive exercise

Push-Up (Wide)

3 sets × 10 reps, 10 reps, 10 reps

Push-Up (Diamond)

3 sets × 8 reps, 8 reps, 8 reps

Push-Up (Decline)

3 sets × 8 reps, 8 reps, 8 reps

Pike Push-Up

3 sets × 8 reps, 8 reps, 8 reps

Advanced Skill Work

Archer Push-Up

3 sets × 5 reps, 5 reps, 5 reps

Planche Push-Up (Pseudo)

3 sets × 5 reps, 5 reps, 5 reps

3 circuits

Planche Lean Hold

1 set × 20s

Hollow Body Hold

1 set × 20s

Cool Down

Child's Pose

1 set × 45s

Chest Stretch

1 set × 40s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

Downward Facing Dog

1 set × 45s