Calisthenics Push Workout Routine – No Equipment (with PDF)

For those looking to develop their push muscles without the need for specialized equipment or gym memberships, calisthenics offers an effective solution. I’ve crafted three different calisthenics push workouts designed exclusively with bodyweight exercises. These workouts are meticulously crafted to target and strengthen all major push muscles, allowing for consistent growth and development.

The beauty of these calisthenics workouts lies in their accessibility and versatility. Whether you’re a beginner or an experienced fitness enthusiast, each workout plan offers scalable exercises to suit your current fitness level. By utilizing your own bodyweight, you can achieve significant muscle gains while also improving overall functional strength.

By following these carefully designed push day workouts, you can enjoy the convenience of exercising at home while still achieving impressive results. So, let’s delve into the details of these workout plans and embark on a journey towards a stronger, more sculpted upper body.

Calisthenics Push Day Workout Plan

Before diving into these calisthenics push day workouts, it’s essential to have a clear understanding of the specific muscle groups being targeted and the diverse exercises included in each routine. Each workout is strategically structured to focus on improving upper body strength and promoting muscle growth.

The routines feature a blend of both traditional and advanced push-up variations to engage various muscles across the chest, shoulders, and arms effectively. Additionally, dips are incorporated to further challenge and stimulate these muscle groups, ensuring a comprehensive and balanced approach to your fitness regimen.

By incorporating this variety of exercises, you’ll not only build strength but also enhance muscle definition and overall muscular endurance. It’s this combination of exercises that makes these calisthenics push workouts versatile and suitable for individuals of all fitness levels.

Push Workout 1

1. Wide Push-Ups: 3 sets of 10 reps
2. One Arm Push Up: 3 sets of 5-10 reps
3. Dips: 2 sets of 10 reps + 1 AMRAP set
4. Wall Walks: 8-10 sets
5. Diamond push-ups: 3 sets of 10 reps
6. Pike Push-Ups: 3 sets of 10 reps

Push Workout 2

1. Clap Push-Ups: 3 sets of 10 reps
2. Regular Push-Ups: 3 sets of 10 reps
3. Decline Push-Ups: 3 sets of 10 reps
4. Free Handstand Pushup or Wall Supported Handstand Pushup: 3 sets of 10 reps
5. Hindu Push-Ups: 3 sets of 10 reps
6. Diamond Push-Ups: 3 sets of 10 reps

Push Workout 3

1. Archer Push Ups: 3 sets of 10 reps
2. Elevated Pike Push-Ups: 3 sets of 10 reps
3. Dips: 2 sets of 10 reps + 1 AMRAP set
4. Decline Push-Ups: 3 sets of 10 reps
5. Hindu Push-Ups: 3 sets of 10 reps
6. Feet Elevated Chair Dips: 2 sets of 10 reps + 1 AMRAP set

Calisthenics Push Workout Program PDF

Grab our Calisthenics Push Day Workout PDF template for a handy reference guide. Whether you choose to print it for quick access during your workouts or save it on your phone for easy reference, our PDF ensures you stay organized and aligned with your fitness goals.

Don’t miss:

Calisthenics Workout Plan for Beginners
Calisthenics Full Body Workout Plan
Calisthenics Leg Workout Plan
Calisthenics Diet Plan

The Bottom Line

The calisthenics push exercise routines I provided here offer a versatile and easy way to strengthen and shape your upper body. These routines include different push exercises that target all push muscles, giving you a complete plan to reach your fitness goals.

Whether you’re new to exercising or have been doing it for a while, you can adjust these workouts to fit your needs and skills. Plus, since they use just your body weight, you can do them anywhere, anytime, without needing expensive gear or a gym membership.

So, whether you want to get stronger, build endurance, or just improve your overall fitness, these calisthenics push workouts have something for everyone. Just make sure to exercise regularly, focus on doing each move correctly, and be ready to take on the challenge. You’ll quickly see how effective these workouts can be on your fitness journey.