The Ultimate Calisthenics Push Workout for Beginners (Chest, Shoulder & Triceps)

Summary

This push workout routine is designed for all levels and can be performed anywhere with minimal equipment, like a sturdy chair or box. The 12 exercises target key muscle groups, including the chest, shoulders, and triceps, while focusing on dynamic, static, and bent-arm movements essential for advanced calisthenics, like handstands. The workout emphasizes proper form, provides modifications for beginners, and encourages progression. The session ends with tips on tracking progress using a dedicated workout app and an exciting giveaway. It’s perfect for anyone looking to build strength and muscle efficiently.

Takeaways

• 😀 No equipment needed: This workout can be done anywhere with just a sturdy surface like a box, chair, or couch.
• 😀 Targeted muscle groups: The workout focuses on the chest, shoulders, and triceps, building strength and muscle mass.
• 😀 Full-body push routine: The exercises cover dynamic, static, bent arm, and straight arm movements, which are essential for harder calisthenics like handstands.
• 😀 Beginner-friendly: Two easier variations of each exercise are provided to accommodate all fitness levels.
• 😀 Warm-up importance: A 5-minute jog is recommended before starting the workout to activate your muscles.
• 😀 Exercise structure: Each exercise lasts 30 seconds with a 30-second rest between each, ensuring proper recovery.
• 😀 Frog stand: A balance exercise that prepares you for handstand progression by strengthening your wrist and core.
• 😀 Modified push-ups: Incline, diamond, and pike push-ups are used to target different areas of the upper body, with modifications for beginners.
• 😀 Elevation benefits: Using elevated surfaces for some exercises (like dips and push-ups) can increase difficulty and muscle engagement.
• 😀 Track your progress: The workout app allows you to track your performance, making it easier to see improvements over time.
• 😀 Challenge yourself: For more muscle gain, repeat the circuit 2-3 times, gradually increasing intensity and reps.

Q & A

What is the focus of this push workout?

This workout focuses on building muscle and strength in the chest, shoulders, and triceps, with exercises that incorporate both dynamic and static movements, and target both straight arm and bent arm exercises.

Can beginners follow along with this workout?

Yes, the workout is suitable for all fitness levels. The trainer offers easier modifications for beginners, such as performing exercises on the knees or using lower elevations to reduce intensity.

What is the purpose of the scapula push-up in this routine?

The scapula push-up is a great warm-up exercise designed to target and activate the shoulder area by focusing on scapular movement. It helps to prepare the body for the following exercises and builds the foundation for more advanced calisthenics moves.

How does the incline push-up differ from a regular push-up?

The incline push-up is performed with the hands elevated on a platform, targeting the lower chest, shoulders, and triceps. This variation makes the exercise easier compared to a regular push-up by reducing the load on the upper body.

What muscles does the diamond push-up primarily target?

The diamond push-up mainly targets the triceps, along with the chest and shoulders, due to the hand positioning that forms a diamond shape under the chest.

How do the frog stand and frog kick-ups help in learning the handstand?

The frog stand and frog kick-ups are balance exercises that strengthen the wrists and engage the core, which are essential skills for performing a handstand. These exercises help build the required stability and coordination for more advanced calisthenics movements.

What are the benefits of elevated scapular pike push-ups?

Elevated scapular pike push-ups strengthen the scapula and improve shoulder mobility. They are particularly beneficial for those working toward a handstand, as they help develop the necessary shoulder strength and control.

Why is it important to maintain a straight body during the exercises?

Maintaining a straight body ensures proper form, reduces the risk of injury, and maximizes the effectiveness of each exercise. A straight posture engages the core and stabilizes the body, allowing for better control and performance.

What is the purpose of static exercises like the push-up hold?

Static exercises like the push-up hold are designed to build endurance, strength, and stability. They challenge the muscles to maintain tension over an extended period, helping to improve overall muscular endurance and strength in pushing movements.

What additional resources are offered through the workout app mentioned?

The workout app provides complete workout plans for various fitness goals such as muscle gain, mastering calisthenics, weight loss, and training from home. It also allows users to track their progress and improve on each exercise.