What Is Calisthenics Push Workout?

Welcome to the world of Calisthenics! If you are looking for a workout that is challenging, fun, and effective, then you have come to the right place. Calisthenics is a form of exercise that uses your body weight as resistance to build strength, flexibility, and endurance. In particular, the push workout is an essential component of any calisthenics routine, focusing on building upper body strength and sculpting a defined physique.

But what exactly is a Calisthenics Push Workout, and why is it such an important part of your fitness routine? In this blog post, we will explore the ins and outs of this type of workout, including the key exercises, training strategies, and benefits. Whether you are a seasoned athlete or a beginner looking to get in shape, we’ve got you covered.

So, let’s dive into the world of calisthenics push workouts and discover how they can help you achieve your fitness goals. References for this post include the American Council on Exercise (ACE) and the National Academy of Sports Medicine (NASM).

What Are Calisthenics Push Exercises?

Calisthenics push exercises are a set of bodyweight movements that are designed to target the muscles of the upper body, including the chest, shoulders, triceps, and core. This workout is performed without the use of weights or other equipment, making it an ideal form of exercise for those who want to get in shape without needing a gym membership or expensive equipment.

Some of the most popular calisthenics push workouts include push-ups, dips, and handstand push-ups, each of which can be modified to suit your fitness level and goals.

If you’re looking to get started with calisthenics push exercises, it’s important to start with proper form and technique to avoid injury and maximize results. You can find a wealth of resources online or through fitness professionals such as personal trainers, who can help guide you through proper techniques and modifications to suit your fitness level.

So why not give calisthenics push workout a try and see how they can help you build strength, increase flexibility, and achieve your fitness goals?

What Muscles Are Used In Push Calisthenics?

Push calisthenics exercises are a great way to build upper body strength and increase muscle tone without the use of equipment. This training work for several muscle groups simultaneously, with a focus on the chest, triceps, and shoulders.

• 1. The chest muscles, or pectoralis major, are the primary muscles targeted during push exercises such as push-ups and dips.
• 2. The triceps, located at the back of the upper arm, are also heavily engaged during push-ups and dips.
• 3. Finally, the shoulders, specifically the anterior deltoids, are worked during training such as handstand push-ups and pike push-ups.

It’s important to note that push calisthenics training also engages the core muscles, which are essential for maintaining proper form and balance during these exercises.

Why Is Calisthenics Push Workout Important?

Calisthenics push workouts are an important part of any fitness routine for a variety of reasons. First and foremost, these workouts can help you build strength and endurance in your upper body muscles, including the chest, shoulders, and triceps.

By performing movements such as push-ups, dips, and handstand push-ups, you can challenge your muscles in new and different ways, leading to greater gains in strength and definition.

In addition to the physical benefits, calisthenics push workouts can also help improve your overall fitness and performance. By incorporating these exercises into your routine, you can increase your cardiovascular endurance, improve your balance and coordination, and develop a stronger core.

Plus, because these workouts can be done anywhere, anytime, without the need for equipment, they are a convenient and accessible option for those who want to get in shape without the need for a gym membership.

Whether you’re a seasoned athlete or just getting started on your fitness journey, calisthenics push workouts can be an effective and rewarding way to build strength, improve your fitness, and achieve your goals.

What Are The Benefits Of Calisthenics Push Exercises?

As a personal blogger and fitness enthusiast, I can attest to the many benefits of calisthenics push exercises. For starters, these movements can help you achieve a lean, toned physique, without the need for bulky weights or expensive equipment. By using your body weight as resistance, you can challenge your muscles in new and different ways, leading to greater gains in strength and definition.

But the benefits of calisthenics push workout go beyond just aesthetics. These workouts can also help improve your overall fitness and performance. By engaging multiple muscle groups simultaneously, you can increase your cardiovascular endurance, improve your balance and coordination, and develop a stronger core.

Perhaps one of the most significant benefits of a calisthenics push workout, however, is the convenience factor. Because these workouts can be done anywhere, anytime, without the need for equipment, they are a convenient and accessible option for those who want to get in shape without the need for a gym membership. This makes it easier to stick to your fitness routine, even when life gets busy.

So whether you’re looking to build strength, increase flexibility, or simply improve your overall fitness, calisthenics push exercises are a great option.

Calisthenics Push Workout – The Best Calisthenics Push Exercises

To, explain some of the most effective calisthenics push exercises I have divided them into 3 core workouts – Skill; Dynamic, and Circuit. The skill workout is focused on the experiments and the progression of each exercise, and the circuit workout is to increase your heart rate and help you get ripped. And the dynamic one is focused on the exercises that provide more strength to make you stronger.

By incorporating these exercises into your workout routine, you can challenge your muscles in new and different ways, leading to greater gains in strength and definition.

1. Skill Workout

1.1 Handstand Push-Up

A handstand push-up is an advanced calisthenics exercise that targets the shoulders, triceps, and upper chest muscles.

• Get in a handstand position against a wall, with your hands shoulder-width apart and your feet against the wall.
• Slowly lower yourself down, keeping your head in a neutral position and your elbows close to your body.
• Lower yourself until your head touches the ground, then push yourself back up to the starting position.

It’s important to start with the right progressions and build up to a full handstand push-up to avoid injury.

Additionally, proper form is key to performing a handstand push-up safely and effectively. Keep your core engaged, your elbows close to your body, and maintain a neutral spine throughout the movement.

Do 3 sets of this exercise with around 5-10 repetitions.

1.2 L-Sit to Handstand

• Sit on the floor with your legs straight out in front of you and your hands on the ground.
• Lift your legs off the ground, keeping them straight and together.
• Press your hands into the ground to lift your hips off the ground. This is the L-sit position.
• From here, press your hands into the ground and push your body into a handstand position.

It’s important to approach this exercise with caution and work on the necessary progressions before attempting the full movement.

Do 3 sets of this exercise with around 5-10 repetitions.

1.3 Pike Push-Up

A pike push-up is a variation of the traditional push-up that targets the shoulders and upper chest muscles.

• Start in a downward dog position with your hands shoulder-width apart and your feet hip-width apart.
• Walk your feet forward until your hips are directly above your shoulders, forming a pike position.
• Keep your elbows close to your body and slowly lower your head towards the ground.
• Then push yourself back up to the starting position.

1.4 Bend Arm Planche Hold

A bent arm planche hold is an advanced calisthenics exercise that requires significant upper body strength, stability, and body control.

• Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
• Lean forward until your shoulders are over your hands
• Then bend your elbows to bring your forearms parallel to the ground.
• Keep your body straight and engage your core, glutes, and leg muscles to lift your feet off the ground.
• Hold the position.

This exercise is great for building strength and stability in the shoulders, chest, triceps, and core.

And is a great option for those who are looking to challenge themselves with an advanced calisthenics movement.

However, it’s important to approach this exercise with caution and work on the necessary progressions before attempting the full movement.

Do 3 sets of this skill and hold for around 10-15 seconds.

2. Dynamic Workout

2.1 Weighted Push-Ups

• Start with a standard push-up position with your hands slightly wider than shoulder-width apart and your feet together.
• Place a weight plate or dumbbell on your back, just below your shoulder blades
• Then slowly lower your body toward the ground while keeping your elbows close to your body.
• Push yourself back up to the starting position, keeping your core engaged and your body in a straight line.

To make the exercise easier, start with a lighter weight or use a resistance band to assist with the movement.

To increase the intensity, you can add more weight or use a weighted vest for added resistance.

2.2 Weighted Dips

• Begin by gripping parallel bars with your palms facing down and your elbows locked out.
• Place a weight belt around your waist or hold a weight plate between your legs.
• Lower your body by bending your elbows, keeping them close to your body and your chest lifted.
• Dip down until your upper arms are parallel to the ground
• Then push yourself back up to the starting position, keeping your core engaged and your body in a straight line.

 Do 3 sets of this exercise with around 5-10 repetitions.

3. Circuit Workout

3.1 Wall Handstand Push-Ups

Do 4-5 repetitions of this exercise.

3.2 Negative Muscle-Ups 

Do 4-6 repetitions of this exercise.

3.3 Russian Dips

Do 8-10 repetitions of this exercise.

3.4 Diamond Push-Ups

Do 15-20 repetitions of this exercise.

3.5 Tricep Extension

Do 15-20 repetitions of this exercise.

Final Thoughts

In conclusion, calisthenics push workouts are an effective and versatile way to build strength and definition in your upper body muscles without the need for expensive equipment or gym memberships. By incorporating a variety of push exercises such as push-ups, dips, and handstand push-ups, you can challenge your muscles in new and different ways, leading to greater gains in strength and endurance.

Remember, it’s important to approach calisthenics push workouts with proper form and technique to avoid injury and achieve optimal results. Start with the basics and gradually increase the difficulty and intensity of your workout over time. With consistent effort and dedication, you can achieve impressive results and take your upper body strength to the next level.

So, if you’re looking for a challenging and effective workout that can be done anywhere and anytime, give calisthenics push workouts a try. Your muscles will thank you!

Frequently Asked Questions (FAQ)

What push exercises are in calisthenics?

Push exercises are calisthenics movements that require the use of the arms to push against a wall, floor, or another surface. Push-ups are among the most popular push workout and are often done in a group for exercise and fitness.

Is push-pull good for calisthenics?

Push-pull is a good method of training for calisthenics. The best form is one where the arms pull down in one direction and then push up in the other. This allows your body to move up and down in a controlled motion.

How do you train for calisthenics push-ups?

Push-ups should be done from a laying position, with your hands shoulder-width apart and feet shoulder-width apart, and your knees should be straight. You must keep your chest up at all times during this exercise. This helps the muscle in your chest to get stronger. The more you practice, the better you will become at performing push-ups.